Stabilizing Core Training

Plank exercises in motion helps activating your stomach muscles even more and makes you stronger.

Exercises:

1. Plank Rotation

   

   Place yourself in plank position, hands in ground beneath your shoulders. Straight body from head to knees. Tighten abs and glutes to hold up your body. Reach elbow up toward the sky and slowly twist upper body towards the ceiling, look the same direction. Hold 1-3 seconds, return slowly and repeat other side.

   Read more about Plank Rotation

2. Back Extension

   

   Place yourself laying face down with arms along the sides. Keep both feet in the ground, contract the muscles in lower back and slowly raise your upper body. Hold the position 2 seconds and release down slowly. Keep neck straight throughout the movement by looking into the ground.

   Read more about Back Extension

3. Leg Lift Plank

   

   Start in plank position, on your toes or knees. Tighten your abs muscles and lift one leg, do your best to do it without moving any other body parts. Lower the foot and lift the other leg. Keep the hips parallel to the floor (be careful not to tip the hips to one side as you lift the leg). Focus on keeping the hips parallel to the ground, tighten your abs muscles all the time.

   Read more about Leg Lift Plank

Stabilizing Core Training is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.