Beginner Plank » Race2BFit

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Plank

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso.

Step 3

Downward Phase: While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing.

Step 2

Upward Phase. Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5+ seconds).

Pro Tip

As with any exercise on this list, but especially this one, if you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

Basic Strength library

Plank

For a more “in-depth” description, select the steps below.

If you have any questions please reach out to us at influencers@femininepower.com.