This video demonstrates transitioning form long quadruped to a forearm plank.

This movement is valuable to help coordinate the inward compression of the abdominals with the engagement of the muscles of the "posterior seam" (glut.max., adductor magnus, hamstrings) when moving into a plank position.

In quadruped and plank positions, the weight of the internal organs provide resistance to this inward abdominal movement. Therefore, it is important that we progress gradually with how we enter into and how long hold our planks.

This exercise allows to focus solely on coordinating our exhale to the inward compression of the abdomen when transitioning from a position of less resistance (long quadruped) to a position of greater resistance (forearm plank).

The idea here is to only hold the plank as long as you can exhale, and to make sure that exhale moves the abdomen inward. You can then rest in between breaths to reset and try again.

Please comment with any questions you may have, and give the video a like and subscribe to the channel if you find the information useful.

Be well,

Chris