Preparation: Grab a mat for the floor and any other items needed to increase or decrease difficulty ( Bosu ball, Aerobic steps, Balance Ball, Medicine Ball)
Execution: 1. On your knees and hands ( like your getting ready to crawl) prepare yourself to straighten out your legs and back.
2. Bend your arms so you are resting on your elbows, still on knees
3. Straighten out your legs and back, holding your abdominal and gluteus muscles tight. Make sure your neck and head are straight
4. Hold this position for as long as possible without dropping to your knees, or arching you back in any way. Also make sure your hips are even
Incorrect Movements: Do not lock your knees once in position as this will injure them and tighten other muscles causing injury. Never lower your head, slouch your shoulders, rotate your hips to far forward or back as this causes you to place your spine in an incorrect position which could lead to spinal problems.
Tempo: There is no tempo for this exercise as it is a stability and endurance exercise.
Reps & Sets: I recommend to try this exercise 3 times, hopefully increase your amount of time to hold with each set.
Target Muscles: Rectus Abdominus
Tendinous Inscriptions
External Oblique
Erector Spinae
Gluteus Medius
Gluteus Maximus
Tensor Fasciae Latae
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