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From YouTube: Plank - Get Active
Description
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A
Our
next
exercise
is
the
plank
now.
This
is
quite
a
tricky
exercise
to
master,
especially
if
you're
new
to
exercise
so
I'll
show
you
some
adjusted
versions
and
then
we'll
I'll
show
you
the
full
plank
as
well.
At
the
end,
it's
an
isometric
exercise,
so
it's
fantastic
for
posture
and
engaging
through
the
core
and
the
thing
with
them.
Isometric
exercises
it
works
all
the
tiny
muscles
that
run
up
the
spine,
and
so
it's
really
good
to
keep
you
nice
and
upright.
A
So
Jonathan
is
going
to
help
me
demonstrate
so
you
can
use
a
chair
any
sort
of
chair
at
home.
You
can
even
do
this
on
your
three-piece
suite
at
home
if
you
need
to
Jonathan's
just
resting
his
elbows
on
an
elevated
serve
surface
now,
what
I
need
you
to
do
so?
This
is
a
good
start
position
and
we're
just
going
to
check
all
the
points.
So,
first
of
all,
I
need
you
to
bring
the
shoulder
blades
down.
That's
it
so
see
how
he
was
raised
in
his
back
before
now.
A
He
brought
the
shoulder
blades
down
and
they're
engaged
through
here.
We
want
to
make
sure
he's
engaged
through
his
core
and
gently
engaged
through
his
glutes
and
just
bring
the
chin
tuck
the
chin
in
and
lengthen
through
the
back
of
the
neck.
So
if
I
had
a
pole,
I
could
rest
it
on
Jonathan's
back
and
it
would
touch
his
head
his
shoulders
and
the
base
of
his
spine
to
make
this
a
little
bit
more
difficult.
A
A
A
Right
we're
going
to
start
in
what's
called
a
box
position
now,
I
just
need
to
make
sure
those
knees
are
hip
distance,
so
separate
the
knees
a
little
bit
more
good
and
the
hands
the
wrists
are
directly
underneath
the
shoulders.
So
here
we
want
to
make
sure
we
send
those
shoulder
blades
back,
so
we've
got
a
nice
flat
back,
engage
through
the
core
gently
squeeze
the
bottom
pull
up
through
the
pelvic
floor.
A
You
also
just
want
to
make
sure
that
you're
not
dropping
the
head,
so
we
just
lift
up
the
head
and
tuck
the
chin
in.
So
we
lengthen
through
that
neck,
just
super
to
make
this
a
little
bit
more
difficult.
Now
all
you
have
to
do
is
gradually
move
your
knees
backwards.
So
that's
it
good.
The
further
away.
The
knees
are,
the
more
difficult
it
is
I
said
lovely.
This
is
our
3/4
plank.
A
In
terms
of
your
hand,
position
this
is
really
important,
make
sure
they're
not
twisted
out
or
twisted
in
you
want
to
make
sure
the
middle
fingers
are
parallel
with
each
other
directly.
The
wrists
are
directly
under
the
shoulder
and
they're
parallel
with
each
other.
In
parallel
with
the
with
the
edge
of
the
mat,
okay
spread
the
fingers
nice
and
wide
so
you're
strong
through
your
hands.