Body Weight Plank Variation – Easy to set up, hard to execute without extra movement.
Simple yet effective move you can mix into your conditioning or do it on it’s own.
I know we all see a lot of planks, but it’s one of the foundational core exercises! We love to keep it interesting & mix up our plank variations from time to time. So you start this move in a tall plank position. Focus on tightening those abs & don’t let your lower bag sag down.
Slowly bend one knee up towards your elbow, keeping the rest of your body still, no hip sway. Return that leg & repeat to the other side for the spiderman portion. Now keeping knee straight allow slight turn out as stretch leg out to side, only as far as able without rotating hips or back. Repeat on other side.
It’s as simple as that. Feel free to work it into a circuit or try it on it’s own for a nice core igniter. Aim to increase reps up to 20 or so, then can add holds as each leg up to further increase the difficulty.
Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.