Join Jill Brown for an exercise that focuses on your core, by using your upper body, working your chest, shoulders and upper back.
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Plank Peel with Push-Up Exercise Hi, everybody I am Jill Brown from Los Angeles, California. Number one is decide, commit, succeed. This next exercise is called the plank peel. So you need to know two things, you need to know how to do a plank exercise which if you do you do you’ll already to. The plank if you over going to do yoga is a staple. You’ve got to have the plank position down and this is the great way to learn it because we’re going to be holding as long as you do any yoga class and we are going to working our core. If you are not familiar with the term core, if we took off our arms and legs what would be left is our core. So we need to have a nice strong core for this exercise particularly the transverse abdominis which is right here, that’s kind of like the muscle in our abs but you can't see it but it hold everything in like a girdle. The other part of the exercise is the push up, so we need to combine a plank with a push up and that’s what the exercises going to be. But the first thing I want you to do is get comfortable on a mat if you got one, if you don’t have a mat, just make sure your on some soft carpeting because you may have to be in your hands ands knees for this one. So want we are going to do first is a part your legs out in a wide position, wider than your shoulders. If you remember your geometry from back in high school, the wider the base of the triangle the more stability you have. So if I put my feet here a little more narrow then it's going to be a little harder to do this exercise. If we do it a little wider, much easier. So first thing you want to do is engage your transverse abdominis. Your transverse abdominis is basically like a girdle that wraps around your body. And what we are going to do is peel one arm away and sort of rotate onto one side watch me first like this. Going to rotate into one side, open up that chest and you’re going to pull your shoulder like slightly together not that bad right, so go ahead and try it, I’ll wait then comeback the center. Point your toes back down and this is a plank position. The next thing you need to know is how to do a pushup. So try one here I want to keep your belly really tightens your but slightly tucked under. And let’s try one pushup chest down to the floor and up, now take a little break. Now if that was hard for you, we are going to do it on four, so let’s try the pushup in a four point position with our hands and knees on the floor, let's just see how that works for you. So tummy really tight, then the elbows, keep your back and your neck and everything at the perfect line like a plank and if that works for you then good let's go into it. So this is called the plank peel. We are going to start off in the wide isosceles triangle. We are going to rotate to one side peeling it open nice strong arms if you do yoga you know this one. We are going to comeback to center and let's try first a half of pushup if you're in straight legs. Just down half way like that and push. Let’s try it to the other side now, rotate is open and feel a stretch across your chess and you're going to feel the shoulder blades contract and the tummy stays tight, right I can see you so I don’t think you are cheating back to center into half a pushup just like that. When you do the plank peel, you're going to feel a lower rotation, you're going to be opening up a chest, squeeze and bind the shoulder blades and working the internal and external obliques, so it's a good exercise for everything. And that was the plank peel. I am Jill Brown from Los Angeles California
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