Level 2 Plank

Level 2

Foundations of Movement

Plank

What this movement will help with

Improves postureImproves spinal health
Reduces the chances of lower back pain and injury
Helps develop mobility in the upper body and arms

Muscles worked

Abdominals (your core/tummy muscles)
Deltoids (your shoulder muscles)

Pointers

We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on

On Knees | Up To 30 Seconds

Step 1

Lie down on your tummy with your forearms on the floor

Step 2

Make sure your elbows are under your shoulders and your hands are flat on the floor

Step 3

Brace your tummy like someone is going to poke your stomach and keep your shoulders back

Step 4

Keeping your arms and knees on the floor, slowly push through them to lift your body and legs off the ground until your hips are in a straight line to your head

Step 5

Hold this position for as long as you can up to a maximum of 30 seconds

Notes

If you feel like your back is arched, bring it in line with your hips and shoulders by tucking your hips under/forward towards your head like you’re ‘zipping’ up a pair of jeans
Always think about bracing your tummy and pulling it in towards your spine
Don’t let your hips drift up - it’s easy to end up with your hips sticking up in the air which makes your body into an upside down ‘V’ shape
If this movement hurts your back, please consult a physio before proceeding

All movements

Standing Leg Raises

Foundations of Movement

Split Squats

Foundations of Movement

Standing To Sitting Squats

Foundations of Movement

Press Ups

Foundations of Movement

Shoulder Taps

Foundations of Movement

Glute Bridge Raises