Power Planks – Monday Moves
Step 1 - Side Plank: Start in 1A, shoulders & wrist stacked. Lift top leg to 1B and hold for 10 seconds. Modification: if the side plank is too challenging, put the bottom knee down on the ground and proceed with exercise.
Step 2 – Low to High Plank: Start in elbow plank as in 2A with elbows and shoulders stacked, a wide chest, abs engaged and slightly tucked tail. Push up to position 2B. Make sure your back stays neutral, shoulder & wrists stay stacked. Return to 2A. Move with control. Repeat 10 times. Modification: keep both knees on the ground and proceed with exercise.
Step 3 – Arm Plank Balance: Start in 3A with shoulders stacked over wrists, abs engaged and a neutral spine with slightly tucked tail. Bring right hand to left shoulder as in 3B keeping hips square to ground, repeat with left hand and do a total of 5 reps with each hand. Modification: widen your feet to make it easier to balance or do exercise with knees grounded.
Join Hanneke for group classes at Equinox Back Bay, South Boston Yoga, Fisique and Charlestown Yoga. She is also available for corporate in-office Pilates sessions, private and small group in-home and studio training. For more information about Hanneke visit her website, follow her on facebook, tweet with Hanneke on twitter, pin along on pinterest or scroll through instagram and get fit with her DVD orYouTube Channel.