Tired of classic sheathing? This exercise will bring a little more fun to your daily life!
Do you want rock solid abs? Well there is no miracle solution, you have to practice to obtain them. But be careful, we are not necessarily talking about daily exercise for several hours a day, you have to go at your own pace with a healthy diet and appropriate exercises.
For many, sport is a real physical pain and you don’t really enjoy doing it. Let’s take the example of sheathing. A simple exercise in appearance, but very difficult to do well to obtain real results. Did you know that there are variations to help you and give a little more pleasure?
The “alligator board” (yes that’s its name) is the perfect example. It is a dynamic variation of the classic plank, where the body remains in a low position, but in movement. This movement consists of putting yourself in a high core position (on your hands) and moving your hands forward to pull the weight of your body.
To make this exercise as simple as possible and provide some comfortable glide, you can place cloths underneath or special small discs called sliders to help you.
Beyond the core, abs and shoulder muscles, your arms, lower back and hip flexors will also be used throughout the exercise.
To be able to achieve this, here is how you should exercise the alligator plank:
- Get into a plank position on your hands (or forearms for a more difficult variation).
- Keep your body straight, abs engaged and glutes contracted.
- Move forward by “walking” with your hands while dragging your feet or legs behind you, without ever raising your hips too much (with sliders or towels)
It is also very important to have good breathing. Breathing in a controlled manner throughout the movement allows you to keep your core engaged. You can also do this exercise leaning on your elbows if you prefer.
However, be careful of mistakes because the alligator plank is above all an exercise in coordination. Correct posture with a flat back will help prevent injuries. If you have shoulder, wrist, or lower back pain, it is advisable not to do this exercise.