In this video I'm going to show you the most effective way to fire up that core, plus rid
yourself of those tight and pesky hip flexors.
And, wake up those lazy glutes.
What's up guys? Hayden here.
So I don't wanna spend too much time with this intro, we're gonna get straight into
the gym.
But, I guess I just have to give you a brief overview of why this plank is going to be
more beneficial for you.
So oftentimes in the gym we can see a lot of people doing the plank, we see their hips
raised off the floor too much, kinda resembling the harbour bridge.
Or, we see them sagging the back right into the ground.
And, among that, we also see the shoulders hiking up into the ears and also the head
poking forward.
We're gonna rid that completely with this style of plank.
Because what's actually going to be happening with this plank, is we are going to be activating
the entire body.
So, we're gonna be squeezing the glutes, we're gonna be squeezing the abs, plus, we're gonna
be squeezing the muscles in the legs and the upper arms.
Why this is going to help you so much is because we're creating this isometric contraction
throughout the whole body, it's going to be switching on every single muscle in the body.
Plus, it's going to be telling the tight areas of the body to switch off.
So, for example, your hip flexors, when we are squeezing the glutes, the hip flexors
are going to be able to relax.
And therefore, you're not going to feel so tight and restricted in the hips.
So obviously with the plank there comes those main points to consider.
Obviously the flat back, making sure your hips don't sag too far, don't poke the head
too far forward, you just wanna maintain that nice level posture the whole time.
Whilst watching the video, if you miss anything while I'm taking you through the demonstration,
just make you rewind it, skip it back and have another viewing of it.
So we're gonna get straight into the plank guys.
And like I was saying in the intro, the emphasis is really on activating the anterior core
and also the glutes at the same time.
Plus, really just squeezing every single muscle in your body to just make this entire contraction.
So, we're gonna come straight down to the ground.
We're gonna set up in the typical plank position; so, obviously on your forearms, and with the
toes on the ground.
So now while we're here, we're gonna make sure that our shoulders are above our elbows,
and our back is flat.
So now once we're in this position, all we need to do is think about arching that lower
back, and then we're gonna posteriorly tilt it, so we're tucking it under now, and really
squeezing the butt muscles.
So really engaging the glutes as much as you can.
So now the next position that we need to think about doing is contracting the abs.
So we can do this by pulling the elbows towards the toes.
So we really start crunching the abs.
So you're gonna feel that straight away, and now to just boost it even further, we tense
the leg muscles, we tense the arm muscles, and just brace.
One thing you also wanna pay attention to is the head position.
So we don't need to be poking it too far forward and not too far back or lifting it up.
We just keep it in a neutral position.
So our whole body is nice and straight, tense the muscles as hard as possible.
We'll do it for five seconds: four, three, holding everything, pulling everything towards
the belly buttons, and relax.
So as you can see that's really an intense method for the plank but you're gonna feel
that straight away.
With this one, just take it easy at first, perform maybe three sets of five seconds and
just advance it over time.
So, boosting it up to 10 seconds, 15 seconds or whatnot.
What's up guys?
I hope you enjoyed that video.
If you did learn anything from it, if it has sort of given you a different way of thinking
about the plank, let me know down in the comments.
Also, if you have any questions about anything I discussed in this video, make sure you hit
up the comments section.
If you enjoyed the video, leave a like.
If you want to see more videos like that, hit that subscribe button to let me know.
And I guess that's about it for this week.
So thanks for watching and I'll see you next time.