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Front plank with arm lifts

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Level: 2

4-8 reps/side, alternating

  • Straight line from head to ankles
  • Shoulders engaged; flat t-shirt sitting across the shoulder blades
  • Elbows directly under shoulders
  • Keep hips sturdy while reaching across to tap close to the other hand
  • Hips rocking/dipping during taps
    • Cue "Keep hips facing the floor"
  • Hips too high ('tenting' shape)
    • Cue "Lower hips so they are closer to the ground"
  • Hips too low ('sagging')
    • Cue "Raise hips slightly towards the ceiling"
  • Rounded lower back ('sagging')
    • Cue "Pull belly-button up towards ribs"
  • Rounded shoulders
    • Cue "Pinch shoulders back towards spine"
  • Elbows tucked too far back towards hips
    • Cue "Move hands forward"
  • Head hanging down
    • Cue "Long, strong neck"
    • Cue "Look up through the eyebrows"
  • Activates trunk muscles
  • Trunk stability
  • Reinforces proper trunk and pelvis positioning
  • Activates shoulder muscles