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First, how to get into the plank position:
Once you’ve mastered the basic plank, how about some variations?
Try to keep your bum down and your back as flat as you can.
5 starting with a right client and 5 with the left.
For more of a challenge, jump both feet out and in at the same (Plank Jacks).
20 singles or 10 jacks.
For more of a challenge, when lifting your right arm lift your leg foot up slightly (repeat on the other side).
20 reps.
Sit tall on the floor with your legs out in front of you. Place your hands behind with your fingertips pointed towards your feet.
Lift your bum off of the floor, forming a straight line from heels to shoulders.
Try to avoid dipping your back.
Hold this for 15-30 seconds and repeat for 5 rounds.
Start in the normal plank position, feet a few inches apart, and dip the body from side to side, allowing your hips to drop but maintaining a long spine.
20 singles or 10 jacks.
With each of these exercises try not to hold your breath – keep your chin tucked and your neck natural to your spine.
First, how to get into the plank position:
Once you’ve mastered the basic plank, how about some variations?
Try to keep your bum down and your back as flat as you can.
5 starting with a right client and 5 with the left.
For more of a challenge, jump both feet out and in at the same (Plank Jacks).
20 singles or 10 jacks.
For more of a challenge, when lifting your right arm lift your leg foot up slightly (repeat on the other side).
20 reps.
Sit tall on the floor with your legs out in front of you. Place your hands behind with your fingertips pointed towards your feet.
Lift your bum off of the floor, forming a straight line from heels to shoulders.
Try to avoid dipping your back.
Hold this for 15-30 seconds and repeat for 5 rounds.
Start in the normal plank position, feet a few inches apart, and dip the body from side to side, allowing your hips to drop but maintaining a long spine.
20 singles or 10 jacks.
With each of these exercises try not to hold your breath – keep your chin tucked and your neck natural to your spine.
All exercises reprinted with permission from Inside Time.
This is your chance to focus on yourself, take control of your fitness, and to empower your journey one step at a time.
I was incarcerated during COVID. I was transferred to Brisbane Correctional Centre for 1 week and then moved to Woodford Correctional Centre for 4 years.
These are challenging postures that stretch and strengthen the whole body and challenge the mind. As you breathe in each posture, notice how you feel.
Today, inspired by a question from Jon in Victoria, we are talking about diabetes.
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