ADVANCED
The Short Plank effectively targets the upper body. Similar to a traditional push-up, the aim of this exercise is the constant lengthening of the spine and precise, deliberate breathing.
With your knees on the mat and your hands below your shoulders, begin in the short plank position. Inhale, drawing in your abdominals.
Exhale, extending your legs into the plank position. Inhale and hold the position, drawing in your abdominals farther.
Exhale, bringing your knees back to the mat with control. Inhale and lengthen the spine.
Exhale, pressing into your hands and extending your legs into the full plank position. Repeat five to six times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Lengthening your legs all the way through your heels in order to evenly distribute your weight.
AVOID
• Allowing your arms to sink into shoulder sockets. Make sure to press out of your shoulders.
BEST FOR
• pectoralis major
• serratus anterior
• rectus abdominis
• obliquus internus
• obliquus externus
• transversus abdominis
• gluteus maximus
• deltoideus
• latissimus dorsi
• trapezius