L3 | Front Plank (Feet)
INSTRUCTION VIDEO
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The plank is an exercise that is not only good for core strength but is commonly done as part of peoples training for whole body strengthening. However, there are a few important tips to make sure you are doing it properly, and making sure you have all the right muscles groups on, your core activated correctly as well as correct neutral spine and postural alignment.
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Instructions Lean on your forearms and knees on the ground. Push your upper body slightly away from the ground to flatten the upper back between your shoulder blades - but don't round your spine. Tilt the pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Straighten your knees and tighten the thighs. Make sure all lats, glutes, thighs and core are on, and don't drop your upper body. Hold this position and keep breathing, for 10sec up to 60sec. Repeat 3-6 times.
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