Suspension Star Plank
The Suspension Star Plank is a challenging and dynamic exercise that targets multiple muscle groups in your core, shoulders, and hips. This exercise is a variation of the traditional plank, adding an element of instability and requiring more core engagement. To perform the Suspension Star Plank, you will need a suspension trainer such as TRX or gymnastic rings. Start by adjusting the straps to a suitable height. Begin by facing away from the anchor point and place your feet into the straps, ensuring that your toes are securely in the foot cradles. Position yourself into a push-up position with your hands directly under your shoulders. Now, spread your legs out wider than shoulder-width apart and slowly lift one arm and the opposite leg off the ground, extending them outwards like a star. Maintain a straight line alignment from your head to your heels. Engage your core muscles and hold this position for a few seconds before returning to the starting position. Alternate sides, lifting the opposite arm and leg. The Suspension Star Plank challenges your core stability, promotes shoulder strength and balance, and improves overall body awareness. Remember to prioritize quality over quantity, focusing on maintaining proper form throughout the exercise. Start with a few repetitions on each side and gradually increase the duration as your strength and stability improve. Including the Suspension Star Plank in your workout routine can provide a refreshing variation to your core training, boosting strength, stability, and coordination. Remember to listen to your body and progress at a pace that suits your fitness level. So challenge yourself, engage those muscles, and enjoy the benefits of this dynamic and engaging exercise!
- Begin by attaching suspension straps to a secure anchor point above you.
- Adjust the length of the straps so that they are at approximately waist height.
- Place your feet into the foot cradles of the suspension straps facing down towards the ground.
- Position your body into a plank position with your hands shoulder-width apart on the floor, directly underneath your shoulders.
- Engage your core and lift your body off the ground, supporting your weight on your toes and forearms.
- Ensure that your body forms a straight line from your head to your ankles, and avoid letting your hips or back sag.
- Hold this position for the desired amount of time, aiming for 30-60 seconds to start.
- To increase the difficulty, you can extend one arm in front of you or raise one leg off the ground while maintaining proper form.
- Remember to breathe regularly throughout the exercise.
- To release, gently lower your body back down to the starting position.
Tips & Tricks
- Maintain proper form and alignment throughout the exercise.
- Engage your core muscles by pulling your belly button towards your spine.
- Keep your hips in line with your shoulders and heels to create a straight line.
- Focus on stability and control rather than the duration of the exercise.
- Gradually increase the difficulty by extending the duration of each set.
- Ensure your suspension straps are securely anchored and properly adjusted.
- Start with shorter sets and gradually build up to longer durations.
- Vary your hand placement to challenge different muscle groups.
- Make sure to breathe steadily and avoid holding your breath.
- Use a mirror or ask a partner to check your form for any deviations.