how to do the decline plank https://www.getstrong.fit/Decline-Plank-How-to-Exercise-Guide/Exercises

We are going to look at another Pilates/Calisthenics exercise. The Decline plank places a higher focus on your shoulders then the traditional plank version. While extra work gets provided to your upper body, unfortunately, this reduces the amount of tension put on your core.

This article will include a video, image and written step by step description on how to do the Bent Knee Hip Raise also commonly called the Reverse Crunch exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

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woman showing how to do the steps for the toe touch crunch exercise https://www.getstrong.fit/Toe-Touch-Crunch-How-To-Exercise-Guide/Exercises

This article will cover how you perform the Toe Touch Crunch exercise.

We will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Don't worry if you can not yet do the full range of motion. As time goes on and you continue using this lift your range of motion will increase along with the strength of your core.

Step 1: Lay on the floor resting on your back.

Step 2: Keep your feet together and legs straight(or with only a very slight bend) and raise them off of the ground bending at your waist until your legs are straight in the air.

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Planks will help you to develop and maintain a healthy athletic body. Today we are covering another variation of the plank.

The most common names for this exercise is Plank Ups, Plank Up Downs, and the Plank Push-Up.

Being a calisthenic(body weight) training method makes it perfect for days when you are traveling or otherwise cannot get to a gym.

In this article, we will have a written step by step description on how to perform Plank Up Downs.

It will also include a video and image example showing how to do the movement.

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Brendan Botond Performing Plank Toe Taps https://www.getstrong.fit/Plank-Toe-Taps/Exercises

Planking is one of the best exercises you can do to help develop and maintain a strong core.

Being a calisthenic(body weight) training method makes it perfect for days when you are traveling or otherwise cannot get to a gym.

Best of all, you only need a small amount of room and your body to perform them.

In this article, we will provide a written step by step description on how you carry out the Plank Toe Tip with video and image examples.

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We're looking at some more isometric training today.

This time instead of focusing on the core we are going to be working on our back.

Many people use their arms and barley their back when performing pull-ups.

Doing Isometric Pull-Ups is the best way to learn to recruit the proper back muscles into your pull-ups.

Using this form of isometrics will also strengthen your rhomboids and lower traps.

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The Prone Plank is one of the most used exercises around for core training.

Many people like using planking to help strengthen their abdominals over crunches. An added benefit of the prone plank is that it stimulates a lot more muscles fibers in your body than the crunch ever can.

The plank also works your entire core, unlike crunches. Using planks leads to a stronger body and higher amount of calories burned when you are performing it.

Planks are a useful exercise by them self, but they also work great as part of an active warm-up before performing heavy deadlifts or back squats.

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Today we are going to cover a Yoga Isometric exercise known as the Side Plank Leg Lift.

The focus of this Yoga exercise is to help develop your strength and Power.

We are going to cover two different variations of this exercise. The first is for people new to fitness and looking for a beginner level core exercise.

The second version is the traditional Side Plank Leg Lift. It is for individuals who find the kneeling version is not challenging enough.

The traditional version has a rating of intermediate. If you find it is too difficult for you to perform, you should spend some time practicing the easier kneeling variation.

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What Are Isometrics

2 women performing a side plank

Isometric exercises are when your muscles tense / contract with no actual movement from your body. An example would be when a person performs the plank exercise or when you flex your bicep; you are not achieving any real action, but the squeezing will create an active contraction within your muscle.

When you perform your isometrics, the goal is a maximal voluntary contraction. This just means you need to create the greatest amount of tension that your muscle can generate and hold, however briefly. This article will cover different isometric exercises for your core specifically focusing on the abdominals.

What makes isometrics so useful is that maximum voluntary contraction is shown to recruit the largest motor units and the neural drive from your brain's motor cortex and the muscles involved in the contraction. This is very different from lifting a weight since when you are lifting the tension in the muscle will fluctuate as you move the weight making it harder to feel the entire muscle working.

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