Day 9 of my 10-Day Plank Challenge: Low Plank with Hip Swivel

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Hi Everyone!

It’s Day 9!  Only one day left of my 10-Day Challenge.  Your abs are getting firmer, your tummy tighter and I hope you’re feeling stronger!

CHALLENGE:

Today’s plank challenge is a progression of the low hover plank with a hip swivel.  Hold the low hover plank position on forearms and toes and contract and tighten up your abs.  The low hover plank is the foundation of your move.  While holding this position, you’re going to swivel your torso to the right side bringing hip down toward floor and hold for a couple seconds and then return back to the plank.  Now repeat on the left side.  Tighten up those abs and swivel your torso in the opposite direction bringing your other hip down to the other side, and continue doing hip dips alternating sides while holding the plank.

GOAL:

Try and hold the position while alternating a total of 5 dips on each side.  If you need to take a break, that’s okay, but your ULTIMATE goal is to hold the plank for one full minute while executing 5 hip swivels on each side.  The key is to tuck and lift your navel up and in toward your spine, keep your buttocks firm and your torso long and lean in the plank.  Don’t arch or sway your lower back.  Think strong core and abs.  This is a controlled, precise movement with your torso and buttocks engaged, so take your time and breathe in and out, inhaling as you plank and exhaling as your swivel your hips.  At the end of this exercise go into child’s pose for a nice stretch of your back, sitting back on your heels with your arms stretching forward.  It feels SO good.

BENEFIT:

This one targets your transverse abdominis, your rectus abdominis and your obliques–hitting your entire core!

Keep posting your pics to Twitter, Facebook and Instagram using the hashtag #PlanksALotDenise and be entered to win a free membership to my 10-Week Plan!  Only one day left before I pick a winner!  Have fun and get creative with it!

Love always from Your Personal Trainer,

Denise

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