You can do a plank like a pro? Time for level 4!
As always, find your neutral spine position and focus on keeping your tummy pulled tight and your pelvis steady for all of these exercises! Neutral spine is King!
Exercise 1 – Lie down on your tummy in “superman” position. This is very similar to the “dying bug” you did earlier. Maybe we should call it the “dying superman”? Whatever you decide to call it, to do this exercise, alternately lift your right arm and left leg, then left arm and right leg. Keep your pelvis steady and your belly button pulled up to your spine.
For this exercise, be aware if you have shoulder issues – or even if you don’t – that you should be pulling your arm up using your back muscles between your shoulder blades rather than using your shoulder muscle. This will help keep you pain-free in the shoulders, and it will help strengthen some oft-neglected postural muscles in your back.
Exercise 2 –Come up onto all fours. In this position, your upper legs should be straight up and down. Don’t collapse down toward a squat or lean forward like a plank but hold yourself up nice and tall.
Now find your neutral spine position (remember the cat/cow stretch? You can do that to help find neutral if you’d like). We’re going to start with the arms. Alternating arms, lift your arm straight out in front of you, then bring it back down. Don’t let your torso rotate! If you imagine that someone put a glass of water on your back. Your back should stay so flat and steady that the glass would not tip and you wouldn’t spill even a drop of water.
Next we’ll give your arms a rest and let your legs take a turn. Alternating legs, push your legs straight out behind you. Make sure you don’t let your hip dip down. No collapsing, no rocking. Just good steady pelvis. Don’t spill that water! Also, make sure that you’re pushing your leg out straight backwards. We don’t want to lift our legs out to the sides (think dog with a fire hydrant – that’s not what we want!). It’s helpful with these exercises if you can do them with a partner at first so someone can watch you and let you know if you start to dip or rock. A mirror can also be helpful if a person isn’t available. It can be very difficult to stay steady!
Exercise 3 – Finally, we’re going to put it all together. From your all fours position, lift your right hand and left leg, then alternate to left hand and right leg. Keep your back and pelvis level! Breathe, and Tuck your Tummy!
The better you are at maintaining neutral spine and tucking your tummy, the better your workout will be – you will get stronger, faster, so keep at it!
If you’re just joining us, you can catch the previous videos here:
Strengthen Your Core Without Situps Level 1
Strengthen Your Core Without Situps Level 2
Stay tuned for the next exercises!
