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Tuesday, 06 October 2015 16:09

BOOT CAMP FUNDAMENTALS – HOVER

The humble hover, one of the easiest looking exercises but one of the hardest to master and perform correctly! First of all, let me start off by saying they are called a hover not a plank! The plank was that silly craze from a couple years ago where you lie down flat in weird locations. There are NO muscles working in that position.

So let’s get back to the hover, down here at ol’ Body Blitz Personal Training Studio in Girraween, we use this exercise as a staple in our Boot Camp sessions. Not only is this exercise great for the abdominals but due to the nature of the positioning it also works the shoulders and depending on the variation of hover you use, you can incorporate the legs. So really it’s a whole body exercise. And we love whole body exercises as it means more calories are getting burned!

How to: -

1. Start by getting down on all fours and placing your elbows on the floor directly under your shoulders.

2. Lift your knees off the ground so that your whole body weight is supported by only your toes and elbows.

3. Maintain a flat back and hold this position as long as possible. Try starting with 30 seconds and increase by 15 seconds each set until you find your limit.

*Tips – if you are getting any pain in your back try starting from your knees and adjust your posture until you feel your abdominals activate. The best way to do this is to pull your hips down and push your lower back up at the same time, squeeze your belly button in.

 

Read 9057 times Last modified on Monday, 04 July 2016 17:55