Weighted rotational plank

Start: Start on your forearms and knees and prop yourself up in a plank position, your body in a straight line from head to toe. Look down and keep your neck aligned with your spine. Try not to sink into your shoulders. Tighten all your core muscles and breathe normally. From the basic plank position, rotate your torso outwards to the left into a side-bridge, resting your body weight on your right arm and opening your left arm straight up reaching to the ceiling. Then rotate inwards to return to the plank, and rotate out to the other side. Repeat with your other arm.

Safety Tip: Make sure that you are strong enough to maintain a perfect plank position for at least 30 seconds, and that you are able to maintain good form doing a basic plank and moving your arms and legs in different variations of this exercise, before you progress to this move. If you feel any strain in your lower back or shoulders, choose an easier variation to help build up more strength.

Category:

Sports

Tags:

• exercise of the month