Lead Personal TrainerMawson Health &

Fitness

PARTNER PLANK

This exercise is a great way to strengthen the muscles that help to stabilize and support the lower back!

Areas worked: Core muscles

To do the Partner Plank correctly:

november 2009

Good luck and remember: you are slapping the hand and nothing else – no matter how intense the workout!

Perform two to three sets of 20-30 second timed intervals. A personal goal would be to build up to 1 minute!

STEP 1:Start with elbows and either knees and or toes on the floor. (noTe: the position from the knees is a little less intense than the toe position which is more advanced. Choose the appropriate position according to fitness level). be sure to have the hips at the same height as the shoulders. The low back should not sway and there should be no pressure or discomfort in the low back area at any time. This means that the abdominal muscles should be tight (drawing belly button into spine) Partners should be facing each other with about a foot between them.

STEP 2:each partner extends opposite hands to each other out to slap hands in a controlled tempo. be sure to keep the hips stable and prevent them from lifting or tilting using the strength in the abdominals to stabilize.

STEP 3:Switch sides and continue the same motion by slapping hands again.

STEP 4:Steps two and three will be repeated until the desired number of seconds is reached. This exercise can also be performed without a partner....just eliminate the hand slap motion and hold the position!