Today I just wanted to show you an awesome core and upper body stability exercise that you can adding to your workouts.
This exercise goes great as part of your dynamic warmup or even as an add-on to a strength superset.
The exercise is called an Up-Down Plank and there are 3 variations you can try based on the equipment you have available.
Variation #1 - no equipment
The Up Down Plank is great for building core stability (anti-extension) and also shoulder stability.
- Start in a plank position on the ground with your core braced
- Press up on to one hand and then the other hand so you end up in a pushup position
- Reverse the movement, lowering your body back down to a plank position.
- Repeat for 10 repetitions
Variation #2 - BOSU version
The BOSU will add to the stability challenge and force you to work harder to stabilise.
- Start in a plank position on the BOSU with your core braced
- Press up on to one hand and then the other hand so you end up in a pushup position
- Reverse the movement, lowering your body back down to a plank position
- Repeat for 10 repetitions
Variation #3 - Swiss Ball version
Doing the exercise on a swiss ball is the ultimate challenge and will test your stability to the maximum.
- Start in a plank position on the Swiss Ball with your core braced
- Press up on to one hand and then the other hand so you end up in a pushup position
- Reverse the movement, lowering your body back down to a plank position
- Repeat for 10 repetitions
Make sure you have a go at this exercise in your next workout!
No comments:
Post a Comment