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Ultimate Plank Fitness: For a Strong Core, Killer Abs - and a Killer Body Flexibound – April 1, 2015
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Skill Level: Intermediate
Modification : Can be performed on knees (to make it easier)
Get ready to feel the fire in your gluteus with the pulsing plank. This variation of full plank requires the upper body to maintain static position while one leg lifts behind you and performs small pulsing movements.
Key Performance Points:
Get into a full plank with a straight body position from your head to your heels with your shoulders stacked over your wrists.
Lift one foot 6 inches (15 centimeters) off the floor and perform small pulses up and down. Repeat on the other side for one rep.
Your feet should be apart—about the width of your hips—and square to the floor throughout the movement.
- Sagging lower back
- Butt and hips out of alignment with heel and head, especially on the working side
- Shoulders more forward than your wrists
Payoff: This plank will make you feel the fire in your butt.
About the Author
Jennifer DeCurtins is a fitness instructor, personal trainer, yoga teacher and creator of the popular blog PeanutButterRunner. She also holds a 200-hour registered yoga teacher certification through Yoga Alliance and teaches hot yoga, power yoga, and vinyasa flow yoga at several studios in Charlotte, NC. Her classes often have 30-40 people in attendance and she was just named "Twitter Personality to Follow" by Charlotte Magazine in their "Best of the Best" awards. She has also served as a Lululemon Ambassador.