How Do You Do The Supine Decline Plank Exercise (Core Strengthening)?
• Begin in a supine position. This simply means lie down somewhere flat and comfortable. Lie face up. • Elevate your legs and heels on the top of an exercise ball. • Place your hands on the floor palms face downward to enable you to press down. • Press down, slowly lifting your hips from the floor until they come off and extend fully. • Hold this position for up to 20 seconds. You may need to progressively work up the length of holding time. Remember to keep breathing regularly. Do not hold your breath! • Lower your hips back down to the floor. Relax. Rest for a few seconds and repeat. Do this 5 times at first, build up to 10, to 15, to 20 at a time. Push yourself each time to failure; once you cannot do it, you will know to leave it for the next session’s workout.
