EXERCISE: PLANK
Start in a kneeling position on hands and knees.
BEGINNERS: walk hands out and lower bottom toward the earth. Keep
shoulders, hips and knees in a straight diagonal line.
INTERMEDIATE: Step feet back into plank, hands underneath your
shoulders.
REPS: Hold plank. You could start to time your planks and increase the
hold time each time your practice. Start with 20 seconds.
PRO TIPS: Press down into your hands and lift the upper back. Feel
broad through your chest. Reach your crown and your heels in opposite
directions. Pull your abs away from the earth, without moving the
position of your spine.
ADVANCE IT: Lift one leg and hold. Alternate legs keeping the hips as
still as possible.
Key points to remember while
you’re practicing:
NEUTRAL SPINE. HIP BONES AND PUBIC BONES ARE LEVEL
AND YOU HAVE YOUR NATURAL ARCH OF THE LOWER BACK
T-ZONE ACTIVATION. PELVIC FLOOR SWITCHES ONTO 10%,
ELEVATES, THE ABDOMINALS DRAW UPWARDS FROM
PUBIC BONE TO NAVEL (ZIP UP), AND INWARDS FROM EACH
HIPBONE (BUTTON UP).
BREATHE. INHALE THROUGH YOUR NOSE, SEND THE BREATH
SIDEWAYS (LATERALLY) RIGHT UP UNDERNEATH THE
ARMPITS. EXHALE THROUGH YOUR MOUTH (SIGH BREATHE).
CORE AND BREATH ARE CONNECTED. EXHALING DEEPENS
THE T-ZONE CONNECTION, INHALING MAINTAINS THE T-ZONE
CONNECTION (DON’T ALLOW IT TO SWITCH OFF)!
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Photographs courtesy of Paradise Photography by Jonte Parker
58 Pindara Magazine 2017