How to Do
How to Do Elbow Plank With Alternating Hip Extension, Abduction, and Prone Iso Abs
The elbow plank with alternating hip extension abduction and prone iso abs should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the elbow plank with alternating hip extension abduction and prone iso abs.
Beginning
Beginning Plank With Hip Extension
1. Lie face down on the floor with your elbows supporting your upper body and your forearms on the floor.
2. To move into a plank, tighten your abdominal muscles and elevate your hips and knees until your trunk is straight.
3. Raise one leg and lower the other. Alternate with the other leg and repeat.
Movement
Plank With Hip Extension Movement
1. Start off in a plank position.
2. To get there, position yourself as though you're preparing to do a pushup. Bend at your elbows so that they form 90 degree angles and hold yourself up by your forearms.
3. Both of your toes should be on the ground.
4. To start this exercise, kick one of your legs out to the side by keeping it straight, and then returning your toe back to the ground.
5. Alternate legs with this movement, and repeat for repetitions.
Benefits
Plank With Hip Extension Benefits
The plank improves your spine, rhomboids and trapezius muscles, and abdominal muscles, all of which contribute to a strong posture as they gain strength.
