Join Jill Brown for an exercise that utilizes stability and coordination to strengthen and sculpt the abs, obliques, shoulders and butt.
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Plank Roll Exercise Hi, everybody I am Jill Brown from Los Angeles, California. Improving our body and improving our minds doesn’t happen by just lying in your bed with a one fuzzy blanket it's pulled up over your head right. You got to out there on a limp, you got to do something new, you got to experience something new. You’ve got to be willing to get a little uncomfortable. A lot of people ask how to get his six-pack abs, I am not going to lie and I am not going to say that it is easy. This is a fairly frustrating exercise. It's my signature move. I call it the plank roll. You heard of sushi rolls, well if you do enough for these plank rolls, you can feel free to go out and have as many sushi rolls as you want. But first you got to learn how to do this exercise. It's a three-part, so I'm going to break it down from the easiest level to the hardest. So the first thing we are going to do is lie on our side and if you are on a mat, you want to make sure that your bodies is in the straight 180 degree or flat line. And we are going to put our elbow directly under our shoulder and make sure that your neck is not crooked. So you want to have a nice and long lean line just like this. And watch I am doing with my legs. I've got my top leg forward and my back leg back. So I'm going to split stands or stagger like position. So I want to do is just come up here with me, hangout here about 10 seconds and make sure that your neck is nice and long and then your elbows directly under your shoulder and that your feeling the obliques engage. The side everybody that s working the obliques are right at your waist that kind of look like pockets going forward and back. And right here is where they're squeezing to keep you in position. If you let go of your obliques, watch what would happen. So we want to make sure that we pull that up nice and tight and hold that position. Then next level up, we are going to do some hip dips. So I want you to just tap your hips to the floor careful not to drop your head and then pull back up and you're going to feel those obliques actively engaged. It's called the concentric contraction. So we are going to come down and squeeze, let's try it five there is one up, two up, three, up. You feel that already? Four, I do and one more I'm breaking this way and five. Then next level is taking your hand outside your ears so just sort of you have long hair like me to sweep away, brush your hair back and we are going to rotate into a plank position. So if you don’t know what the plank is, watch me first. We are going to rotate over. We are going to take this elbow, tap the floor just like that. Now look were my butt. It's leveled with my shoulders. Then we’re going to rotate back like nothing ever happened. Let’s try that a few times, let’s do five roll it over; one and up, two all the way down three. When I say all the way down, I mean you should be looking right at your hand two more, four one more five. Tadah! Their holding your whole body weight up but only on one side, so those obliques are going to be screaming and done. And I am Jill Brown from Los Angeles. California. That was the plank roll.
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