How to Do the Supine Decline Plank Exercise (Core Strengthening)

Entire core stability is a very important part of fitness training. The core muscles are essential foundation for all your daily movement, including walking, running, stretching, sitting and standing. This exercise is designed to help your body perform all exercise with greater stability, strength and power.

Steps

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    Begin in a supine position. This simply means lie down somewhere flat and comfortable. Lie face up.
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    Elevate your legs and heels on the top of an exercise ball.
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    Place your hands on the floor palms face downward to enable you to press down.
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    Press down, slowly lifting your hips from the floor until they come off and extend fully.
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    Hold this position for up to 20 seconds. You may need to progressively work up the length of holding time. Remember to keep breathing regularly. Do not hold your breath!
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    Lower your hips back down to the floor.
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    Relax. Rest for a few seconds and repeat. Do this 5 times at first, build up to 10, to 15, to 20 at a time. Push yourself each time to failure; once you cannot do it, you will know to leave it for the next session's workout.

Tips

  • While doing this, it is important to keep a neutral lumbar spine position; keep this in mind at all times. View a diagram of the spine online if you are not sure which parts you should be concentrating on.

Things You'll Need

  • Adequate floor space
  • Exercise ball (yoga type)
  • Mat if needed

Article Info

Categories: Warm Ups Stretching and Flexibility