Supine stabilization Plank # 2

Supine stabilization Plank # 2

Sets: 2

Repetation:10

Hold: 5 Sec.

Put your head and shoulders on a ball and put yourself in a plank position. Your knees are bent, your back must be straight, but not arched and your chin must be tucked in.

 

Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction.
Maintain a steady abdominal breathing while you straighten one leg keeping your pelvis from dropping or rotating.
Lower your foot and repeat with the other leg.