Plank Swing Pendulum

| Fitness Index

plank-pendulum

Move Targets: Core and Hamstrings


Step-by-Step

Step 1:  Using a swing, come into your high plank with your ankles resting in the swing. Keep your body in a straight, solid line and set the hands underneath the shoulders. If you have sore wrists, you can make fists like Amanda does here.

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Step 2: Moving from the core, squeeze the right oblique when moving the legs to the right. Maintain equal weight in the arms by stabilizing through the transverse abs (where your six-pack will soon appear).

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Step 3: Swing the legs through the middle without stopping until you reach the other side. Crunch the oblique on that side to stay in control. This movement is slow and controlled.

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