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| photo credit: bodybuilding.com |
I decided to begin the post "Challaenge Of The Weeek" to show a great way to try something new and exciting as well as to add to your usual exercise routine.
This week's challenge is Plank with alternating Leg Lift.
Muscle groups: Abdomials, Abductors, chest, Core, Obliques, Shoulders, Triceps.
Modality: Stability, Strength.
Equipments: Exercise mat
This exercise is a great for development of core strength and spinal stability, the movement of the legs will increase the demand for a more dynamic stabilization in the ilio-femoral joints as well as the LPHC (Lumbo-Pelvic Hip Complex).
How To:
- Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart. Your body should form a straight line from your shoulders to your ankles, and your core should be braced.
- Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air. Hold for two seconds, then lower your foot. That's one rep.
- Repeat with your left foot. Continue alternating for 15 total reps.
watch the video demostration here
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