Completing strength training will help you on your way to a healthier you.
Don’t stop after 6 weeks! Make a commitment to work out regularly, eat better and take control of your health. You can count on Fit to Pass for support in maintaining your livelihood and getting home safely to your families
Front elbow plank (FEP)
Lie prone (facing downward) on the mat. Place forearms on the mat, elbows under shoulders. Place legs together with forefeet on the floor. Raise body upward by straightening body in a straight line. Hold the position and increase the permanence every day.
You can practice some variants:
Front elbow plank with one arm elevated
Start in plank position (FEP) as above. Carefully shift your weight to your right forearm.
Extend your left arm straight out in front of you.
Hold while keeping your core tight.
Slowly bring your arm back to starting position.
Switch arms and repeat.
Front elbow plank with a leg elevated
Start in plank position (FEP) as above with your forearms and toes on the floor.
Slowly raise one leg 5-8 inches off the floor. Hold.
Then slowly lower your leg to the floor.
Switch legs and repeat.
If these variants are too hard, do the modified side plank where the knees touch the ground but hips and upper body are elevated.
Photos by: Andrea Piacquadio from Pexels
Women Health (mod side plank)
