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First, how to get into the plank position:
Once you’ve mastered the basic plank, how about some variations?
Try to keep your bum down and your back as flat as you can.
5 starting with a right client and 5 with the left.
For more of a challenge, jump both feet out and in at the same (Plank Jacks).
20 singles or 10 jacks.
For more of a challenge, when lifting your right arm lift your leg foot up slightly (repeat on the other side).
20 reps.
Sit tall on the floor with your legs out in front of you. Place your hands behind with your fingertips pointed towards your feet.
Lift your bum off of the floor, forming a straight line from heels to shoulders.
Try to avoid dipping your back.
Hold this for 15-30 seconds and repeat for 5 rounds.
Start in the normal plank position, feet a few inches apart, and dip the body from side to side, allowing your hips to drop but maintaining a long spine.
20 singles or 10 jacks.
With each of these exercises try not to hold your breath – keep your chin tucked and your neck natural to your spine.
First, how to get into the plank position:
Once you’ve mastered the basic plank, how about some variations?
Try to keep your bum down and your back as flat as you can.
5 starting with a right client and 5 with the left.
For more of a challenge, jump both feet out and in at the same (Plank Jacks).
20 singles or 10 jacks.
For more of a challenge, when lifting your right arm lift your leg foot up slightly (repeat on the other side).
20 reps.
Sit tall on the floor with your legs out in front of you. Place your hands behind with your fingertips pointed towards your feet.
Lift your bum off of the floor, forming a straight line from heels to shoulders.
Try to avoid dipping your back.
Hold this for 15-30 seconds and repeat for 5 rounds.
Start in the normal plank position, feet a few inches apart, and dip the body from side to side, allowing your hips to drop but maintaining a long spine.
20 singles or 10 jacks.
With each of these exercises try not to hold your breath – keep your chin tucked and your neck natural to your spine.
All exercises reprinted with permission from Inside Time.
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Help keep the momentum going. All donations are tax deductible and will be vital in providing an essential resource for people in prison and their loved ones.
Help us get About Time off the ground. All donations are tax deductible and will be vital in providing an essential resource for people in prison and their loved ones.
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