It's week three of our But First, Plank Challenge, so we are adding one extra minute - totaling 5 minutes of planks within each routine! You've probably seen this variation before in Alisa's classes. We're still hearing her yell "Out! Out! In! In!" in our dreams (nightmares)... It's the Plank Shuffle (aka Plank with Toe Taps). Get ready to target core muscles you didn't even know you had.
Our version of a plank shuffle can be performed anywhere on the machine. That means they're fair game whenever you are holding a plank! If it's hard for you to maintain proper form at the back of the machine, shuffle on your knees!
How to do our Plank Shuffle:
Start in a plank position.
Upper body: on your forearms with your shoulders and elbows in one straight line, neck in alignment with your spine (aka not dropping your head)
Lower body: glued together (hey uni-leg!), on your toes or knees with your hips down and pelvis tucked (no dip in lower back)
Core: pulled in super tight towards your spine (imagine bracing your core as if you were about to be punched in the stomach)
Send out your right toe about a foot out to the right. Then send out your left toe about a foot to left.
Your position should resemble a wide-stance plank. Firing up your obliques!
Now bring your right toe in and left toe in, so your feet are touching once again. The uni-leg returns!
Repeat over and over until your instructor counts down to 5, 4, 3, 2 and 1.
The faster you go, the more cardiovascular. But if you feel your form slipping, drop down to your knees and keep going!
Keep the carriage stable throughout the entire movement.