Holding a standard plank position, start to raise your hips as high as possible. At the highest point, lower your hips to the starting position. Continue this up-and-down movement for your goal time. Be sure you don't let your hips drop too low, as this will start to unnecessarily stress the lower back.
TIP: Be sure to control this movement throughout the entire exercise, as there is a tendency to try to move faster to avoid the discomfort associated with slower movements.
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