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Core Mat Prone

You are here: Home / Nutrition & Exercise / Core Mat Prone

February 5, 2019

  • Lying on tummy on floor, contract deep abdominals.
  • Raise opposite arm and leg a few inches off of floor without extending too much through lower back.
  • Hold ____ secs, perform ____ repetitions.
  • Tighten through deep abdominals while on hands and knees on floor.
  • Keeping hips level, slowly extend opposite arm and leg so that they are in line with spine.
  • Hold ____ secs, perform ____ repetitions.
  • Tighten through deep abdominals.
  • Keeping shoulders back and down, raise up onto elbows and toes into plank position ensuring spine is in neutral alignment.
  • Hold ____ secs, perform ____ repetitions.
  • Tighten through deep abdominals
  • Position shoulders back and down.
  • Slowly raise up onto elbows and toes into the plank position ensuring spine is maintained in neutral.
  • Keeping hips level, raise ___ leg away form floor so that it is in line with spine.
  • Hold ____ secs, perform ____ repetitions.

To further challenge yourself, perform exercises as per above, but raise up onto hands.

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