Weekly Exercise

Exercise of the Week: Commando Planks

This week’s exercise is another of the series of “gliding” exercises (also seen here and here). These exercises utilize socks, wash cloths, or exercise sliders (as seen below) to allow your feet to slide on smooth floors or rugs. Exercises done in this manner challenge the transverse abdominis- muscles deep in your core that wrap around your spine. Working these muscles helps improve stability which is important for fitness as well as everyday activities.

  • Start by getting your equipment together (whichever tool you’ll use- socks, washcloths, sliders).
  • Find a place with adequate space that allows you to move throughout the room. A long hallway, or a large room is best, as you’ll be moving horizontally throughout the area.
  • Get into the pushup position, with your arms directly under your shoulders. Your head, back, and hips should all be aligned. Avoid dipping your hips or “piking” them upwards in a “V” shape.
  • Once ready, start walking your hands forward, pulling your weight. Your feet should be sliding behind you, but not assisting in the movement.
  • Do this for around 30 seconds, and work towards a minute (or more!) as you gain strength.

Please speak to a provider before starting any new exercise regimen.

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