While I was working my core I found a way to modify my move ever so slightly but I achieved an amazing integration of those deep core muscles that often take a number of reps in order to feel some results. What was really cool about this slight adjustment to my plank was I felt the work being done immediately and I have notice both increased strength and definition through my core. And the biggest bonus is that I'm not holding this plank for more than 30-45 seconds.
So here is how you achieve that deep abdominal engagement?
- Come up into a high plank position, on hands and feet.
- Bring feet hip width apart, heels pushing back and a micro bend in the knees.
- Ensure wrists are below your shoulders, the fingers spread out and elbows slightly bent.
- Think about creating space between the shoulder blades, opening the back, using the muscles of the upper back to help support you.
- Bring your hips into line with the rest of your body, check in a mirror or have someone spot you.
- Here is the engagement part - without moving them, pull your hands toward your feet and your feet toward your hands. Hold for up to a minute.
Thats it. If you do that one simple adjustment to your plank it puts a whole new spin on it!