To rotate in a plank position, you transition from a front plank to a side plank by pivoting on your feet and extending one arm towards the ceiling.
Here's a breakdown of the technique:
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Start in a Front Plank: Assume a standard front plank position with your forearms or hands on the ground, your body in a straight line from head to heels, and your feet slightly wider than hip-width apart for stability.
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Initiate the Rotation: Keeping your core engaged, shift your weight to one arm and begin to rotate your body towards the opposite side.
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Pivot and Extend: As you rotate, pivot on the edges of your feet, stacking one foot on top of the other (or keeping them staggered if you need more stability). Simultaneously, extend your free arm straight up towards the ceiling, creating a "T" shape with your body.
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Hold and Return: Hold the rotated plank position briefly, focusing on maintaining a straight line from your head to your feet.
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Reverse the Motion: Slowly reverse the motion, bringing your extended arm back down and rotating your body back to the starting front plank position.
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Repeat on the Other Side: Repeat the rotation to the opposite side, alternating between left and right rotations.
Key Considerations:
- Core Engagement: Maintaining a strong core engagement throughout the exercise is crucial for stability and preventing lower back pain.
- Controlled Movement: Perform the rotations slowly and deliberately to maintain control and avoid injury.
- Modification: If the full rotation is too challenging, you can modify the exercise by keeping your feet on the ground, one slightly in front of the other, rather than stacking them. You can also perform the rotation on your knees.
- Proper Form: Focus on maintaining a straight line from head to heels (or knees) throughout the exercise. Avoid sagging in the hips or arching your back.
