Plank Challenge Week 3, Day 2 {Slider 3-Way Knee Tuck}
Hey there everyone! I hope your weekend was as nice as mine. @dksart and I got to hit up the farmers market, got some chores done around the house, went out to dinner and a new brewery Saturday night with a big group of friends, and I finished up all of my meal prep on Sunday. Busy, but it's always nice to get some time with friends all while still having plenty of time to head in to the week with a full refrigerator and a clean house! I even had time to squeeze in a run on Saturday, which is good for a number of reasons but especially since this week's community of the week is @runningproject. What kind of member would I be if I didn't lace up the sneaks every now and again? Maybe I'll even get around to posting a running update some time this week... 😉
It is also always great to start out the week with some activity, so of course I have your plank of the day to get you motivated on your Monday. This version is actually really similar to yesterday's exercise. My friend Julie is demonstrating a 3-Way Knee Tuck on the sliders. Instead of just pulling your knees to the middle, this variation has you drawing the knees up to either side to bring in the obliques a bit more, as well.
Cues:
- The sliders do make planks more challenging, so you really want to focus on squeezing your abs and keeping your hips locked underneath you so that you don't let your back sway.
- As you tuck your knees in underneath your torso or towards the elbows make sure to pull in your belly button and contract your abdominal muscles to get the most out of the movement.
- It may feel unsteady at first, but keep control of your feet on the sliders the whole way through for a controlled movement.
- The order is tuck to the left side, middle, right side, then back to the middle and repeat.
Beginner: Perform for 30 seconds
Intermediate: Perform for 45 seconds
Advanced: Perform for 60 seconds
Remember you can use anything you have on hand to get the sliding motion on a smooth floor. If you really don't have anything that works, you can also step or hop in and out of the tuck position. There are always ways to make it work, so don't hesitate to ask if you have a question. 😃
For everyone who joined in on week 2, you have until Wednesday to get your entry post in! Make sure to drop the post link in the comment section of the Week 2, Day 7 post so that I don't miss it. As usual I will link all of this week's posts below so you can easily access all the variations for the current week!
Happy planking!
*Make sure to consult your health professional if you have any current or prior medical issues that may prohibit starting a new exercise program.
