The plank is an isometric exercise that targets your abdominal and back muscles, and it’s used for developing core strength, balance and endurance.
SETUP: Come on your hands and knees, place the FLX Ball under the tops of your feet and press your legs and feet together. Walk your hands out to a half plank (with knees still bent) or out to full plank.
ACTION: With the tops of your feet still pressing into the ball, straighten legs. Shoulders should be over your hands.
Hold for 10 counts, walk hands back, and rest.
REPETITIONS: Hold for 10 counts up to one minute.
SETS: 3-5 sets.
CUES: Tuck pelvis slightly under to engage the abdominals and take any strain out of the lower back. Pull up on the thighs to activate the quadriceps. Make sure to keep head in line with spine.
MODIFICATIONS: Bend the knees to the floor or come onto your forearms to perform a forearm plank.
CHALLENGES: Lift your pelvis towards the sky and return to your plank position, 10 times.
Add hip twists by dipping the right hip bone towards the floor and then the left hip bone, 10 times.
Perform small push ups by bending the elbow in to your sides, 10 times.
TARGET MUSCLES: Rectus abdominis and transverse abdominis.
DANCER FOCUS and BENEFITS: Strengthens the core and upper body and is used as a core warm up. A stronger more stable core can help to improve turns, jumps and balances.
CONTRAINDICATIONS: Injury to the arms, back or shoulders.