Plank/Pike

This move of the week is perfect for those of you needing a little more challenge in your traditional plank poses. Effectively working the core (front and back) and in particular the lower abs as you move into the pike. Start in a plank position from your toes, on your forearms. Ensure that your elbows are under your shoulders and hands forward. Forming a straight line from head to heel (hence plank), keep the core tight, squeezing belly button to spine and keeping the glutes and legs tight too, contract the lower abs and pull your hip back and up into a pike. Hold here for 3-5 seconds and slowly lower to the horizontal plank. Repeat this for time (up to 60 seconds) or for reps 10-15.

Notes: It’s important to keep breathing throughout the exercise and not hold your breath. Do a body check from head to toe – the face, shoulders and hands should be relaxed not clenched tight and the rest of the body should be engaged, muscles contracted to support the movement. Focus on the pike motion initiating from the lower abdominal area and not from the hips or from the upper body and shoulders pushing you into that position. Start off doing a few, preferably in front of a mirror to watch your form, and then add on, as you get stronger.