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Move of the Month
Move of the Month
Brought to you by Anita Parker, B. Ed., B. Sc., AFLCA trainer, RYT200 - www.absolutelyfitness.ca
Please note: Not all exercises are suitable for everyone. Consult your doctor before beginning this or any other exercise program.
Elbow Plank
August 2010
Why bother? This exercise builds endurance in the core muscles of the trunk that are responsible for good posture, as well as shoulder stabilizers.
Tell me how! Start in a tabletop position on your hands and knees. Place your elbows on the floor, directly under your shoulders. Press your forearms into the floor. Broaden across your mid back, creating distance between your shoulder blades. Extend one leg back, tucking the toes under and keeping the knee off the floor. Repeat with the other leg. Your pelvis is not sagging, nor is it spiked up to the ceiling. You have a straight line from your head, shoulders, hips, to ankles. Engage your abdominal muscles (pull your navel to your spine), resisting the force of gravity. Remember to breathe. Hold for 20-60 seconds, building your endurance over time.
More intensity please! There are many variations to the basic plank, thus making the exercise more challenging. For example, you can dip your hips from side to side, working your oblique abdominal muscles. You can alternately lift one foot off the floor, making the remaining leg (and core!) work harder. Make sure you don’t compromise good technique for a higher intensity variation.
Safety first! If the exercise seems to difficult, do a half-plank by placing your knees on the floor instead of the toes. Only hold the exercise for as long as you are able to with good technique.
Speed Skater
July 2010
Why bother? This lateral movement is fantastic for getting your heart pumping and all your leg muscles working.
Tell me how! Step laterally onto your right foot. Cross and reach your left toes diagonally behind you. Repeat, stepping left and crossing right toes diagonally behind. Perform this challenging cardiovascular movement for 60- to 90-second intervals interspersed with other cardio or strength-training movements.
More intensity please! Instead of stepping, you can jump laterally onto the supporting foot/leg. Keep your knees soft to absorb the impact. Also, you can bend more at the hips and knees and reach your fingers to the floor.
Safety first! Engage your abdominal muscles throughout the exercise to help support the low back. Keep your head and chest lifted. Make sure all the bending comes from the knees and hips, not from the low back..
