Plank Jacks With Gliders

| Fitness Index

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Move Targets: Core and Lats


Step-By-Step

Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. Keep the shoulders away from the ears (no shrugging). The shoulders should be directly over your elbows with your palms facing down through the entire exercise.

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Step 2: Continue to breathe, keeping the abdominals strong while holding this position. Then, slide the legs away from the midline of the body about 6 to 12 inches. Do not pike the hips or let them sag. Pull them back to the starting position and repeat. Tip: If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

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Modification: Slide one leg out at a time or drop to the knees sliding one leg out at a time.

Real Mom Model: Jean Sherfick Top: Teardrop Cami in Bright Blue Bottom: Affinity Black Yoga Leggings


Disclaimer: The content of the Skinny Mom blog and website, including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone. Information for foundational exercise pulled from the ACE Exercise Library.