The Bicycle

Elbow Plank

Your core muscles hold your torso solid when you run. Planking results in strong abs and glutes. This gives you more power and reduces the risk of injury.

1. Start off in the push-up position as this is the easiest way to get into the plank.

2. Lower both your forearms to the ground so that both your elbows palms are flat to the ground and directly under your shoulders.

3. Curl your toes under and engage your abs drawing your belly button toward your spine.

4. Straighten your body but keep your neck and spine neutral. Keep your eyes on the floor in front of you. Don’t let you head hang downward. You should make one line head to heel.

5. Engage navel to spine, squeeze your glutes, and do not let your hips sag.

6. Hold the plank position for 30 – 60 seconds, or until your form starts to deteriorate, whichever comes first.

• Try a little longer each workout up to a maximum of 2 minutes.
• You should feel the effort mainly in your abdominals and glutes, not your back. If you feel your back muscles getting tired, stop and rest, even if that means holding for only a short period of time.

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