Front Plank 3: Leg Lift
|Elbow and feet with one leg lifted||2||1 on each leg||Hold 10 to 30 sec||45 sec to 1 min depending on exercise response|
|LOAD||Elbow and feet with one leg lifted|
|REPS||1 on each leg|
|TEMPO||Hold 10 to 30 sec|
|REST||45 sec to 1 min depending on exercise response|
- Progress from Front Plank 2.
- Helps strengthen the deep core and shoulder stabilizer muscles.
- Promotes healthy functional movement patterns through stabilization.
- Strengthens and protects back from injury.
- Deep Core Abdominal Musculature
- Shoulder and Chest Musculature
- Gluteal and Hamstring Musculature
How to Perform
- Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor.
- Engage the core by drawing the belly in towards your spine gently.
- Begin to lift your hips then knees up as you come to rest on your toes.
- Ensure a neutral spine while keeping hips even with the floor.
- Lift one leg off the floor. Hold, then slowly lower, repeat on the other side.
- Slowly lower your knees and hips and come back to the start position.
- Many over recruit the outer layer abdominal muscles and arch the upper and lower spine. To ensure it is done correctly, try and maintain a neutral spine with shoulders away from the ears.
Alternative Exercise Suggestions for Patients with an ICD