Our muscles must work isometrically – actively contract but hold the joints still, eccentrically - actively lengthen and concentrically – actively shortening in balance. To work well, our muscles need to be strong but not stiff, and our joints need to be flexible but not weak.
The dynamic plank exercise requires our core muscles, back, shoulder and arm muscles as well as the muscles around pelvis, hips and legs to work together. Traditional planking exercises often have you stay in one position for as long as you possibly can however in this dynamic plank you combine the holding with active leg movements.
Start with level 1, flowing the leg movements between each position. When you are able to move smoothly and keep your neutral spine posture, add the breathing – inhaling and exhaling in coordination with the movement. Progress the exercise by changing your starting position. Move your knees further away from your hands until you are able to lift your knees from the mat into level 2 starting position.
Starting position Level 1: Kneel on your hands and knees, knees directly under your hips and hands slightly forward of your shoulders.
Starting position Level 2: Long Plank
Alternate legs, repeating five times each side. To add challenge to the exercise at each level hold each position for two breaths, then three breaths up to a hold for five breaths.
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