Start by lying on the board with your elbows in line with your shoulders. Next lift the upper back like you are doing a push-up or pushing the floor away from you. While keeping your head down and ears in line with the shoulders. Squeeze your glutes and curl the toes. The goal is to keep the body rigid and on the same line.
Starting in a forearm plank position, then press up onto your right hand, then your left. You should now be in a standard plank. Next, lower back down to a forearm plank, starting with your right side again. Aim to complete 10 repetitions with the RIGHT arm leading the movement, then repeat starting with the LEFT arm leading.
Start by lying on your left side with your left knee bent at a 90-degree angle. Your elbow and shoulder should be in-line, while keeping the right leg straight and on top of the left leg. Using your elbow, prop your hips up, balancing on your bottom knee. Make sure to keep your abs tight and squeeze your glutes the entire time. Your body should form a straight line from your knees to your shoulder
Starting in the forearm plank position. Your body should be in a straight line from your head to your heels. Engage your abs to help keep the spine stable. Jump both feet out wide to each side as if you were doing a jumping jack. Stay in plank position as you quickly jump your feet back together. Continue to jump back in and out only with the legs. Keep your back flat and don’t let your hips drop which keeps a neutral spine throughout the entire movement.
Starting in a standard plank position, keep your hips as steady as possible as you reach your RIGHT hand to tap your LEFT shoulder. Place the RIGHT hand back into its starting position, and then tap the LEFT hand to the RIGHT shoulder. Continue alternating for 20-30 repetitions total.
Plank with hip twist (difference with rotation hips touch the floor) Starting in the forearm plank position. Your body should be in a straight line from your head to your heels. Engage your abs to help keep the spine stable. Keeping your body rigid, twist your left hip till it slightly touches the mat and then back to the plank position. Then twist so your right hip slightly touches the mat and return to the plank position.
Start by placing the handles shoulder-width apart. Next lay your stomach on the board and grab the handles. Position your elbows so that they are directly under your shoulders and bent at a 90-degree angle. Place your hands on the handles and keep your forearms parallel to each other. Without lowering your hips, shift your shoulders forward, in front of your elbows, and then back, behind your shoulders. Think of pointing and flexing through your feet to move you. These should be slow small shifts back and forth.
Start by placing your hands shoulder-width apart. Next extend the arms as if you are at the top of a push-up. Position your elbows so that they are directly under your shoulders with arms fully extended. Curl your toes under so that you place the weight on the balls of your feet. Engage your abdominals to lift your hips off the ground and inline with the shoulders. Engage your glutes, quadriceps, and abs to lift your knees off the ground. There should be a straight line from your head to your feet.