5 core exercises for beginners

December 1, 2016January 17, 2018

By garabedian matt

How to Perform a Plank To Push-Up

Plank to Push-Up anti-extension/anti-rotation The Plank to Push-Up is a dynamic plank progression for increasing strength and stability in the torso. This progression exercise is destabilized by the addition of anti-rotation with anti-extension. By pushing the entire body away from the ground from one side at a time, forces greater demand for rotational stability in the hips as well as anti-extension in the lumbar spine. If you want to kill two birds with one stone this exercise warm up your rotator cuff and core all in one movement. how to perform the Plank to Push-Up Begin the Plank to......

November 28, 2016January 2, 2020

By garabedian matt Tagged as 3 point plank anti-rotation core anti-rotation plank how to plank reach plank exercises plank progressions plank reach

Plank Reach | The Core Exercise You Should Be Doing

Plank Reach anti-extension/anti-rotation The Plank Reach is a dynamic plank progression that is destabilized by the addition of anti-rotation with anti-extension. Anti-rotation is the resistance of rotational forces while maintaining stability in the torso. In the plank reach, this is achieved by eliminating one point of contact, forcing greater demand on the anterior abdominals and the external obliques. how to perform the Plank Reach Position your elbows directly under your shoulders with an object arms-length away and lined up with your center-line. Your foot placement should be shoulder-to hip-width apart; a wider stance will provide you more stability. Extend......

November 14, 2016January 16, 2018

By garabedian matt

How to Perform a Side Plank

Side Plank (forearm) anti-extension/ anti-lateral flexion The Side Plank is a uni-lateral, isometric exercise that is both anti-extension and anti-lateral flexion. There is greater demand for the transverse abdominals, abductors and adductors of the hip, and the internal and external obliques to maintain stability when performing the side plank. Adding anti-lateral flexion exercises to a workout program will improve athlete performance as well as overall strength and stability. how to perform the Side Plank (forearm) Begin on your side. Position your elbow directly under shoulder. Foot placement can be stacked (one foot on top of the other) or staggered......

November 7, 2016January 16, 2018

By garabedian matt

How to Perform a Reverse Plank

Reverse Plank (straight-arm) anti-extension The Reverse Plank is an isometric, anti-extension exercise. This is a great alternative to the Front Plank. The benefit of this variation is that there is a greater emphasis placed on the posterior muscles. The lower back, glutes, hamstrings, and triceps play a more dominant role in maintaining stability when performing the Reverse Plank. how to perform the Reverse Plank Starting in a seated position place your hands at your side and directly under your elbows and shoulders. Extend your legs out, pointing your toes (dorsiflex) towards your knees and initiate the exercise. Extend your hips towards......

November 1, 2016February 2, 2018

By garabedian matt

How to Perform a Front Plank

Front Plank (forearm) anti-extension The Front Plank is an isometric, anti-extension exercise. The basic principle of the latter is to actively resist extension in the lumbar spine. Thus, promoting strength and providing stability in the torso, as well as improving overall athletic performance. Isometric exercises involve a static contraction in which the length of the muscle and the angle of the joint do not change during an exercise. The Front Plank is a starting point for improving stability and muscular connection. It is not only easy to execute; it's variants expand into more dynamic progressions, making it a great fundamental exercise. how to......