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Core Exercise of the Day: Prone Walkout on SB with Leg Lift

July 13, 2010

Prone Walkout on SB with Leg Lift:  p. 24 ABSolution!

Target Muscles:  Transverse Abdominis, Lumbar Paraspinals, Gluteus Maximus, Hamstrings

Not only is this exercise great for the core muscles listed above, it also works the shoulder stabilizers: subscapularis (one of the rotator cuff muscles), pec major, triceps.  To use these muscles most effectively, do not let your shoulder blades sag together in the plank position, keep them strong by “pushing” your hands into the mat.  Also, make sure you “walk” your hands into plank and “walk” them back to start position after each set of leg lifts.

Tip:  If your wrists are sore in the plank position, place 2 dumbbells where you would end in plank.  Walk your hands out and grasp each dumbbell.

Goal:  3 sets of 8-10 walkouts, hold each leg lift for 5 seconds.

Be Well!

Swen

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