DO YOU WANT KILLER ABS?????
WELL, THEN LET’S TALK ABOUT B.SILQUE LIFTED’S KILLER CORE WORK…A.K.A. PLANK ON STEROIDS!!!
Pictures say a thousand words, so let’s just take a look first….
Lifted plank is more advanced than a classic plank on the mat. It takes more core strength to hold your hips up and tighten your abdominals and it also uses a lot more upper body strength because your legs are elevated. The movements as you see above involve a larger range of motion than movements within a classic plank, so they also require significantly more core and upper body strength.
SO….if you cannot hold your hips up and your back and hips are sagging, you need to be doing plank on the mat!!!! Plank on the mat is still an amazing core workout so don’t be discouraged; it takes practice, practice and more practice! Our biggest concern is protecting our bodies, not straining our backs and being kind to our joints! Which leads us right into FORM…
Here’s the B.Silque Lifted Plank into a Pike. Feet cradle in the silque, palms go directly under your shoulders. You want to alleviate the pressure on your wrists by distributing the weight out through all your fingertips. Hips are slightly higher than your waistline to ensure there is no sagging and pressure on your lower back. As we said before, if at any point during the exercises you cannot hold your hips up, then remove your feet from the silque and simply plank on the mat!
To add the pike, you just tighten your core to lift your hips up over your shoulders, pulling your extended legs into a pike position and taking your gaze to the back of the room. From there, you want to slowly lower yourself back into a perfect plank and repeat the sequence. Then you’ll need a quick break on the mat before heading into your next plank exercise!!
Have fun taking these tips to practice, but be careful and be kind to your body!!!! Happy Friday!!!