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September FitRewards Challenge: Side Plank

September 7, 2018

Information:

This test assesses the strength and stability of your core muscles.  The side plank is an effective exercise to improve the strength and stability of these muscles.  Your “core” primarily consists of the muscles in your abdomen and lower back.

Preparation:

-Lie on side, on mat.

-Place forearm on mat under shoulder perpendicular to body. Elbow must be directly beneath your shoulder.

-Place upper leg directly on top of lower leg and straighten knees and hips.

Execution:

- Raise body upward by straightening waist so body is rigid.

-Hold the position for as long as you can without letting your hips drop, then repeat on the other side.

 

Rules:

 

  • The time begins when you assume a correct side plank position with your forearm and foot on the ground.
  • Your body must be kept in a straight line from your ears to your toes with no sagging or bending.
  • Your torso must be kept straight and rigid through the entire test.
  • The test ends when your hips begin to raise or sag, or if you can no longer hold a correct side plank position.
  • The average time (both sides perform test, and time then averaged) will be recorded for each age group and will be posted on the Challenge Board.


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