Category Archives: Exercise Base

Exercise of the day – How To Perform Elbow Plank

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Elbow Plank

Muscles Involved: erector spinae, rectus abdominis and transverse abdominus.

*To perform an elbow plank, start by kneeling down and placing both of your elbows and forearms on the mat.

*Your shoulder should be in line with your elbow, now your arms are able to support the position so step back and get onto your toes or knees.

*Tense your entire body except from your neck, make sure your hips are not hanging down and your head is in line with your spine.

*Your body should form a straight line, look in the mirror to check your form.

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Glute Bridges – Exercise Break Down

Glute Bridge

Muscles Worked : Glutes, Rectus Abdominus, Adductors, Erector Spinae and Hamstrings

Technique : Find a mat and lay down on your back while keeping the feet flat on the floor and knees bent, relatively close to your glutes. Then press with your feet down while squeezing the glutes as much as you can, don’t let go of the tension try to keep it up. Your body should form a straight line from shoulders to knees. You can also perform glute bridges on your toes, heals, 1 foot up and 1 foot down alterations, feet close together or wideDSC_0138.JPG