Single Leg Plank Hold Exercise Video

Join Jake Feree for an exercise that targets the core, focusing on your balance, and strengthening your abs.
Read the full transcript »

Single Leg Plank Hold Exercise Hi, I’m Jake Feree from Reno, Nevada. My philosophy when it comes to fitness is to make fitness more of lifestyle. The exercise I’m going to show is going to be Leg Plank. When you line yourself off on the plank what we want to do is we want to make sure that we get that elbow right inline with the sole. So I would like to start on the ground from the down position with our hips on the ground. So like I said we want to get that elbow inline with our shoulder. We’re going to ahead and line those hands up to the side keeping me inline with the wrist, and then I’m going go ahead and tuck those feet underneath, and I’m going to go ahead and bring myself up. To make this move advance, we’re going to go ahead and raise our legs. The benefit behind doing this move is we get stabilization throughout your transverse abdomens, your abs muscles, your oblique, and retro spinal. We’re just going to go ahead and hold on the each side for about 30 seconds. 30 seconds is just a number. It’s a number that you can start with or you maybe start a little bit lower or maybe a little bit higher depending on where you’re at. It’s just starting point. Like I said I want you start getting better if you can increase that number. The longer you can hold it, the better it’s going to be for you, the more stabilization that you’re going to have. And then we’ll go ahead and switch on the next. When you’re doing this exercise, you want to be very careful that you put any pressure on the back, so if you’re butts starts scooping down or you start getting a little arch on the back, you want to try to tuck that pelvis and really focus on flexing that abs nice and tight. Well just going to go ahead and switch to the other side. And like I said every 30 seconds you’re going to be switching the other side. And then you can do switch and release. Go behind this one as you want. Again like I explain before if you want to be try getting through up the abs, try to keep it nice and tight the entire time. The problems that we can have with this exercise are you can do some lower back problems if you get yourself out of form. So we want to be very careful, we keep that back nice and straight. Try to create a table top out of that body, and it’s a good exercise it going to help to keep your body nice and slim. Yeah, everybody has their ups and downs. My biggest thing is I want to at least try to do like little things. Starts with a little foundation were baby steps and we can always progress and move on from there. And that’s one exercise. You’re watching Studio 4 Fitness and I’ll see you next time.

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