Join Marc Montemerlo for an exercise that targets your core, while utilizing balance to strengthen and tone the abdominals.
Read the full transcript »
Plank to Knee Core Exercise Hi there, I'm Marc Motemerio. The following exercise can be done of three different levels. I will be demonstrating a beginners intermediate and advance exercise. It’s called the plank exercise and it’s great for your functional post stick. So, what you want to do is just lay yourself up on there, lies easy mat. Now you want to make sure that in your sit up position, your shoulders are not collapsing downwards and you’re not collapsing through the stomach as well. You want to raised up to those abs, tuck your tailbone under. Find neutral, tuck your chin in. push shoulder blades back and down, soften the elbows. That’s your shoulder complex setup. Now to get the hips up, you want to place your toes down. Rise up through those knees as you pull up. You should feel your core kicking big time. Now if you are beginner participant, what I used to do is just raising your leg up and slack up and hold it there for eight, seven, six, and five. You should feel your core kicking pretty good, three, two, one, good job. Now if you tie it, raise your knees down, but I don’t think you are getting tired. So let's raise the other leg up again for four, for three, for two and that’s a good job. So you want to raise that down now. Now for an intermediate sit up, you want to go back through into the basics sit up, shoulders are set. Tailbone tucked in, tuck your chin in. from here what I’d like you to do is raise the knee up, pull the knee in towards in the chest engaging your abs and extending it back down and putting it down. Once again, raise the opposite leg up, pull the knee and engage that abs nice and tuck. Tuck your tailbone under really engage those core muscles. And press it back down to relax. Let’s do one more on each side. Suck it in, tuck it in, push it back, and raise it down, good job. Raise it up, suck it in, place it back, push it down and take a raise. Now if you think you’re an advance participant and I know you are. Come on, let's try. Rise up back into a basic sit up. Tailbone under, shoulder blades are sit. You wanted it this time, raise the leg up, pull the knee in, but bring it now on the diagonal onto the opposite elbow. You would feel your core kicking big time as well as those oblique muscles. Once again, to the other side, raise the knee up. Pulling it in, suck it in, pull that knee on the diagonal and really engage those gluts and your core oblique muscles. Press it back, push it down, raise those knees down and press it all the way down. So guys, while you’re resting over there you should feel three different levels of difficulty. You should feel core muscles directus abdominus oblique, shoulders, biceps, triceps as well as maybe there's a little bit of mental factoring there as well. It makes the exercise just a little bit harder. So, keep that thin and I’ll look forward to seeing you real soon.