Training Day #16 – Leg Lift Plank
Howdy ya’ll, 2 exercises left until the Challenge! Not too late to test your skills here. This exercise is the same stance and movement as you can see in Training Day#9 except this is an active exercise rather than isometric. This stance requires you to keep balance and improves your stability on both sides of your body. This is an isometric exercise. By lifting either leg you are initiating response to the core which reacts by aligning your body planar to the floor. The balancing leg will experience more stress as the hip flexor complex keeps your body balanced and the lifted leg activates your butt muscle (the higher you lift the more butt work you’ll be doing). Your body’s initial reaction would be to twist because of the weight of the lifted leg but that is counteracted by the strength in your core. Start by getting in the plank position, lift either leg, hold, then switch and repeat.
**Be mindful of your health condition(s) as well. You know your body better than anybody else, if you can’t do it, stop and reduce the time or use the regression tips. But if your unsure please check it out with your doctor.
Take a few minutes and a few times during the day to perform this exercise. Try 2-4 times per day, once before breakfast, lunch, dinner and bed time. See how long you can hold yourself up. Challenge yourself. Make sure to keep your back as straight, chin tucked, tummy tight and remember to breathe! Also place your hands on a yoga mat or pillow – something to cushion them, don’t hurt yourself!
1. Plank – 5-10 seconds
2. Leg Lift Plank – 10-20 reps (1 rep/sec = left lift + right lift)
3. Plank – 10-20 seconds
4. Leg Lift Plank – 10-20 reps (1 rep/sec = left lift + right lift)
5. Plank –5-10 seconds
Rest – catch your breath, wiggle out the tension, loosen up
Progression: If this is simple for you, feel free to increase the time or repetitions, you are awesome!
Regression #1: Place your knees on the floor but still have your body extended in a straight line from your knees to your head. (Your butt shouldn’t be sticking up)
Regression #2: Try the original stance with your elbows on a chair or couch. This will elevate your upper body. (Your butt shouldn’t be sticking up)
Regression #3: Try the original stance with your hands on a chair or couch. This will elevate your upper body for an easier workout (Your butt shouldn’t be sticking up). Eventually you’d want to work your way back up to Regression #2, #1, then back to the “Leg Lift Plank”