Virtual Fitness: How To Do TRX Yoga Side Plank

TRX Yoga Side Plank

The TRX Yoga Side Plank is a core suspension exercise that strenthens the spine and pelvic stabilizers.
Instructions: Grab the foot cradles in each hand. Lie on your back. Slide your feet into the loops. Move onto your side. The goal is hold the TRX Side Plank steady, while you stabilize your hips, shoulders and spine during suspension. Align your supporting elbow under your shoulder. Keep your supporting shoulder strong by not allowing it to rise up toward your ear.
Prerequisite: You should be able to perform a strong side plank on the mat either with your feet stacked, or in a scissors position, before attempting the TRX Side Plank.
Level: The TRX Side Plank is not recommended for those new to exercise. To build strength, practise mat side planks before attempting TRX.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Plank Knee Tucks

P l a n k K n e e T u c k s

Tucks

Plank Knee Tucks is a total body strength training exercise that works the heart, thighs, hips, shoulders and core stabilizers.
Plank Knee Slides Variation: Use sliders under your feet, so that you slide forward and back, instead of stepping. If you don’t have a set of sliders, cut up an old towel and use one small section under each foot.
More Challenge: 1) Lower into a full plank with your tailbone lower than your shoulders. 2) Slow your pace. 3) Perform diagonal knee tucks. 4) Perform double knee tucks using sliders under each foot. In this version, both knees are drawn up toward the chest at the same time, and then released into a full plank.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider