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exercises

X Plank

SWEAT - sweat.com

How to: X Plank

Primary Muscles Used:Abs, Rectus Abdominis

Exercise Families:Trunk Flexion

Trainer:Chontel Duncan

  1. Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.
  2. Inhale. While stabilising through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).
  3. Exhale. Lower your hips and place your left hand on the mat to return to the starting position.
  4. Inhale. While stabilising through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).
  5. Exhale. Lower your hips and place your right hand on the mat to return to the starting position. Continue alternating between left and right for the specified amount of repetitions. Each repetition is equivalent to one touch of your hand to your foot.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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