Plank Rollouts

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Move of the week: Plank Rollouts

Demo Video: http://youtu.be/5XFg0mMwicY

Targets: Front Abs

Equipment: Stability ball (aka yoga ball) and Mat

Step 1: While kneeling on your knees (fold the end of your yoga mat for extra cushion), make a triangle with your arms (like in a prayer position), and place your forearms on the yoga ball close in front of your body. Engage your abs as if you were conducting a “crunch”. Make sure your shoulders are rolled back away from your ears and your neck is in neutral alignment, looking straight out in front of you.

Step 2: Inhale roll the ball forward into a plank like position until the back of your arms and chest meet the ball, make sure your knees, hips and shoulders are in a straight diagonal line, while rolled out. Then while squeezing your abs, exhale and roll your body back into starting crunch position.

Repeat for a total of 15-25 reps, 4-5 sets throughout your workout.

Notes: Conduct this move in a controlled and slow fashion; really concentrate on engaging your abs throughout the entire move. The ball may need some adjustments after a few reps, go ahead and re-position the ball as needed.

 

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