Movement Series: Walk the Plank

Session Style: Core strength circuit

Equipment: Stop watch (i-phone / i-pod)

Time:  approx. 15 minutes

Warm up: 5 minutes light stretch

Session:

Exercise Time Notes
1 Deep Core activation holds x 10 10 secs per hold Draw in and switch on your deep core muscles – see below for more info
2 Pelvic Tilts x 10 slow pace Slowly tilt your pelvis forwards(lower back will arch) and then backwards (lower back will flatten).
3 Front Plank – on elbows 30 secs If it is too hard on your feet, put your knees on the ground.
4 Rest 30 secs
5 Front Plank – on hands 30 secs If it is too hard on your feet, put your knees on the ground.
6 Rest 30 secs
7 Right Side Plank – on elbow 30 secs If it is too hard on your feet, put your knees on the ground.
8 Rest 30 secs
9 Right Side Plank – on elbow 30 secs If it is too hard on your feet, put your knees on the ground.
10 Rest 30 secs
11 Right leg lift – laying on front 30 secs Put your hands on your glutes and make sure they are switching on first not the muscles on the back of the leg.
12 Rest 30 secs
13 Left leg lift – laying on front 30 secs
14 Rest 30 secs
15 Walking mountain climbers 30 secs Slowly and controlled bring your right foot to your right hand and then left foot to left hand and repeat.
17 Rest 30 secs
18 Front plank on elbows – with glute squeeze 30 secs Squeeze the glute muscles on 50% while in the plank.  If it is too hard on your feet, put your knees on the ground.
19 Rest 30 secs
20 Front plank moving between elbows and hands 30 secs If it is too hard on your feet, put your knees on the ground.

Activating Pelvic Floow and Deep Abdominals

  • Lie on back with knees bent at 90degrees and feet on the floor.
  • Check that the pelvis is in a ‘neutral’ position (not too arched or too flat), put your fingers on the insides of your hip bones.
  • Slowly draw in the lower abdominals away from the fingers, next to your hip bones.
  • You should feel a vegue tensioning across the pelvis and lower abdominal area.
  • Use your fingers inside the hip bones to check that you are not over activating the obliques (on the sides).  Also touch your top abs (5-10cm below your chest) ad check that they are not switched on.
  • Your hips and spine shouldn’t move at all during this exercise.
  • Hold for 10seconds and relax

(If you still aren’t sure that you are activating the muscle correctly, cough while pressing into the muscle. You will feel a sudden increase in pressure within the lower belly which will be  the deep core muscles contracting forcefully. Hold this contraction lightly.)