This plank-centric series works your core from multiple angles.
“This is really going to open up each leg and the hips while also stretching your core,” says Clancy of the circuit. “This is really smart, well-done programming that provides total-body strengthening and dynamic stretching.”Start in a high plank with your feet slightly wider than hip-width apart, wrists directly under your shoulders, and your core, glutes, and quads engaged.
With each pike, you dynamically stretch your glutes, hamstrings, and calves, he explains. It’s OK to stay on your toes as you pike up, he adds—most people will feel the stretch without grounding their heels. The pikes should be slow, controlled, and driven by your lower abs, says Mansour. Don’t rely on momentum to complete the movements. To do this, think about pulling your belly button in toward your spine, says Mansour. This will help you engage the correct muscles.
As you step your foot forward into lunge position, you are opening up both the hip flexor and the inner thigh, says Clancy. “This exercise helps to work on your flexibility and increase your range of motion,” explains De La Rue. “It challenges your coordination, and fires up your core.” Lastly, think about using the lower portion of your core to drive your leg forward, rather than relying on the power of the leg itself, says Mansour. Make sure that your lower back stays neutral , and keep your movements mindful and slow.Start in a high plank with your feet slightly wider than hip-width apart, wrists directly under your shoulders, and your core, glutes, and quads engaged.
Pause for a moment here and then drive your leg back and up so that it hovers about one foot above your left leg in one straight, long line again.This move targets your pecs, deltoids, core, glutes, and hamstrings, says De La Rue. Specifically, you’ll hit your gluteus maximus as well as your rectus abdominis and transverse abdominis, says Mansour.
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