Exercise of the week: Push-up Plank
Muscles involved: core (abs and lower back), shoulders and a bit of chest
Starting in a plank position, elbows directly underneath the shoulders and on your toes and lifting up from the core. You want to maintain a strong core by keeping the stomach tight and the back straight. From the plank position, switch into a push-up position by extending your right elbow and placing your right hand flat on the mat, then extend your left elbow. Keep your core tight again by not swinging your hips from side to side. Hold this 'push-up' position for 3-5 seconds and then slowly lower your body back into a plank position by bending your right elbow first and then your left. This whole sequence equals 1 rep.
Do 3-5 reps using your right side to push-up/lower and then switch to your left side.
Variation: pushing up on to your fists instead of on your hands
Muscles involved: core (abs and lower back), shoulders and a bit of chest
Starting in a plank position, elbows directly underneath the shoulders and on your toes and lifting up from the core. You want to maintain a strong core by keeping the stomach tight and the back straight. From the plank position, switch into a push-up position by extending your right elbow and placing your right hand flat on the mat, then extend your left elbow. Keep your core tight again by not swinging your hips from side to side. Hold this 'push-up' position for 3-5 seconds and then slowly lower your body back into a plank position by bending your right elbow first and then your left. This whole sequence equals 1 rep.
Do 3-5 reps using your right side to push-up/lower and then switch to your left side.
Variation: pushing up on to your fists instead of on your hands
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