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Best Core Exercise: Plank/Back Extension

Posted By Tanja Djelevic On April 23, 2010 @ 9:00 am In Fitness, Yoga | 1 Comment


Today, I would like to share one of the best core exercises I know, which is a plank/back extension.

Lie face down on the floor, and extend your arms over your head. Now lift your arms and legs into a back extension [2], and contract all muscles in the back of your body. Make sure your head is facing down. Hold for five to 10 seconds.

Now bring your hands to chest height on the floor, and raise your body up slowly in a triceps push-up [3], also known as a Chaturanga in yoga [4]. When your arms are extended, add an abdominal crunch [5]. Hold for five to 10 seconds.

Mind your breath, and stay aligned with your tailbone tucked under and belly button pulled in toward your spine.

Repeat 10 to 15 times, and you will have a full-body [6], core-based exercise, strengthening and stabilizing your entire body.

Check out some of Tanja’s Gaiam fitness DVDs [7], including Cardio Burn Sculpt [8] and Reebok: BootCamp. [9]

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URL to article: http://blog.gaiam.com/best-core-exercises-plank-back-extension/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2010/04/tanjafeature.jpg

[2] back extension: http://www.diet.com/fitness/images/still_matt1.gif

[3] triceps push-up: http://www.womenshealthmag.com/files/images/wm-0809-tricep-pushup.jpg

[4] yoga: http://life.gaiam.com/gaiam/p/Yoga-Answers-and-Solutions-Goto-Guide.html

[5] abdominal crunch: http://life.gaiam.com/gaiam/p/8-Insider-Tips-for-Tighter-Abs-Get-to-the-Core-of-Great-Results.html

[6] full-body: http://life.gaiam.com/gaiam/p/5-Min-Total-Body-Shaping-Workout-from-The-FIRM.html

[7] Tanja’s Gaiam fitness DVDs: http://www.gaiam.com/category/fitness-center/fitness-instructors/tanja++djelevic.do?SID=WG107SPRTAPEMACS

[8] Cardio Burn Sculpt: http://www.gaiam.com/product/cardio+burn+sculpt+dvd.do?SID=WG107SPRTAPEMACS

[9] Reebok: BootCamp.: http://www.gaiam.com/product/reebok+bootcamp+dvd.do?SID=WG107SPRTAPEMACS

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