Hover to Plank
How to: Hover to Plank
Primary Muscles Used:Abs, Transverse Abdominis
Exercise Families:Trunk Anti-Extension
- Begin on all fours on a yoga mat, toes tucked under, ensuring that your knees are below your hips and your hands below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back. Inhale and elevate both of your knees until they are hovering just off the mat. Gently draw your ribs to your hips to engage your core. As you hold this position, you should feel a slight tension in your core and upper back muscles. This is your starting position.
- Step your feet towards the back of the mat, one at a time, so that your legs are completely extended behind you, resting on the balls of your feet. Your upper body should maintain the same position throughout this exercise.
- Step your feet forwards, one at a time, to return to the starting position. Ensure that your feet remain shoulder-width apart and your knees are hovering just off the mat. Continue for the specified number of repetitions or time, controlling your breathing throughout.
Alternative Exercises for No Equipment
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