Brunkow - Plank from lying on the stomach to a sitting in a tilted position

Goal of the exercise:

  • Straightening the back
Default position
  • Lay on your stomach
  • Rest your forehead on the mat
  • Bend your right arm so the elbow would be in right angle
  • Bend your left arm so the hand would be on the level of the shoulders
  • Rest your legs on your insteps
Phase 1
  • Stretch your back up by pressing your hands against the ground
  • Lift up your head from the mat
Phase 2
  • From this position start to slowly turn to your right side by stretching out your left elbow and bending your left leg
Phase 3
  • Place your left arm on your left thigh, and complete the rotation to the right side
Exercise video tutorial

Common mistakes

  • The exercise is not performed smoothly
  • The head is not in a straight line with the trunk
  • Slouching the back
  • The position of heels and hands is incorrect
  • Stretching out the legs
  • Lifting up your pelvis from the mat
  • Lifting up the trunk and not turning it to the side

How often to exercise

  • Exercise daily
  • You can incorporate the exercise into your daily activities

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