By Marguerite Ogle, About.com Guide
Updated February 09, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Plank is one of those wonderful exercises that engages everything. Part of the difficulty of plank is that your legs are close together so you are challenged to stay stable though you are in a long tripod position.
Increase the challenge by taking one foot off the floor, shifting into leg pull front. Lift your leg as high as you can keep your hips level, abs in, and spine long.
Hold and release plank 3 times. If you are stable, add leg pull front, 3 lifts for each leg.
Instructions for Plank
Instructions for Leg Pull Front
As bicycle gets more advanced the angle of the body shifts so that the back position is closer to neutral spine. This is very hard to maintain. You will also notice that it is a lot of core work to keep your trunk lifting up, and not sinking into your hands.
Do the bicycle action 5 times with each leg.
Pilates Push Up combines plank, wall roll down, and a difficult push up. We're adding shoulder stability to the abdominal work here. Don't forget, what makes this push up unique is that the elbows stay by the sides and the scapula (shoulder blades) stay settled on the back.
Do the complete exercise 3 times. Try to keep your hips stable as you walk your hands back toward your feet after the push up. Finish standing.
These instructions for wonderful stretches on the ball are from About.com's guide to exercise, Paige Waehner. They are both extension exercises which are going to feel really good after the core and flexion exercises.
If you don't have an exercise ball, choose a Pilates stretch or two to finish up with.
Instructions for Chest and Ab Stretch
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