20 each side: Plank with Hip Extension
20 Prone W’s
It may not wow you now, but staying consistant with a combo like this will definitely contribute to your ‘beach body’ wow factor. Not only that but this is also a great combination to compliment any road race training.
Working the glutes while the core is engaged in plank is a brilliant use of time and position. Prone W’s will open the chest and strengthen the rhomboids, helping you stand taller which will also facilitate better breathing.
Try incorporating this daily to your routine; before bed, 1st thing in the am, or before hitting the shower. It’s super simple and short but can make a tremendous difference in how you feel;)
Plank with Hip Extension: In plank position, make sure your shoulders are directly over your elbows. Keep the hips low and parrallel to the floor, core engaged. Flex your right foot and keep the leg super extended and locked out. Focus on raising your thigh up and down – making sure to fire the glute. I find that when the focus is on raising the foot, the leg tends to bend and it’s not nearly as effective for the glutes. So make sure to keep the leg really long, reaching out with heel while leading up with the thigh.
Prone W’s: Lie down on your stomach with your entire lower body relaxed. No squeezing the glutes here. Your upper back should be engaged enough to allow your cervical spine to be neutral – tucking your chin in so your looking directly at the floor. Being this close to the floor makes my dizzy, so I like to close my eyes;)
Extend your arms overhead, reaching as far as possible with palms turned down. Then pull the elbows down and back almost like you’re trying to make them touch behind you. Make sure you’re not squeezing the glutes or raising your feet here – keep the rest of your body relaxed. Reach the arms overhead and repeat.