Category Archives for "planks"

Whole-Body Partner Workout

Looking to try something new for your next workout? Try these fun and challenging exercises with a partner at the gym or at home. 

1) Medicine Ball Pass: 

Lie on your back with a mat with your feet planted next to each others. Begin with one person holding the medicine ball, then both sit up by engaging the core, and pass the ball to the other person. Repeat back-and-forth passes by performing simultaneous sit-ups for 20 to 30 repetitions. 
                                                                                                                                  credit: Kami Price

2) Squat Seesaw:

Grab a resistance band with a handle on each end and stand face to face. Begin with one person performing a squat to bring the resistance band downwards, while the other person stands tall and brings the resistance band overhead by extending their arms. Remember to keep an upright body position through out the movement and engage the core. Repeat for 20 repetitions. 
                                                                                                                              credit: Travis McCoy

3) Push-up to Bent-over Row:

Partner #1 will begin in a push-up position by placing both hands on the floor shoulder-width apart while the partner #2 holds the ankles. Partner #1 will perform a push-up by engaging the core and glutes to lower their body towards the floor as Partner #2 holds their ankles by keeping their arms extended and back neutral. After Partner #1 has brought their body back up by pushing up, Partner #2 will then pull their partner’s ankles upwards to chest level to perform a row. Repeat 10 times before switching roles. 

                                                                                             credit: Kami Price

4) Single-Leg Core Rotation:

Stand tall side to side with your partner and hold a medicine ball. Raising the outer leg to a 90 degree angle for each person, engage the core, and rotate to pass the ball back and forth between your partner and yourself. Complete 10-15 passes before switching positions to raise the other leg and complete another set. 
                                                                                                                              credit: Travis McCoy

5) Plank High-Fives

Begin in a plank position facing each other by placing hands directly below your shoulders and body positioned in a straight line. Engage the core and keep the spine neutral, raise one hand while the other partner raises the opposite hand to high-five in the space between you and your partner. 

                                                                                                                            credit: Stephanie Smith
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

7 Easy Exercises with a Towel

Home exercising can be just as effective as going to the gym by using household items such as a medium-sized towel. Check out the exercises below for a full body work-out:

1) Plank Walks: 

In a plank position with a towel under both feet and maintaining a neutral spine, walk forwards by placing one hand in front of the other for 10 to 20 steps.

2) Neck Rotation: 

Find where the hairline ends to locate a noticeable “bump” on the back of your neck. This is the spinous process for your 2nd cervical vertebrae. Place the edge of an unrolled towel on this spot, then cross your hands over, making sure the top hand is on the same side as the direction of rotation (e.g. right arm will pull towel downwards towards the middle of the chest if you are turning LEFT). Complete a pain-free rotation 3 times in each direction per day.

3) Knee Tucks: 

Start in a plank position with a towel under both feet and keep a neutral spine, then engage the lower abs below the belly button to pull the knees in toward the chest. Extend the legs back to starting position and repeat for 10 reps. 

4) Reverse Lunge: 

Place one foot in front and a towel underneath the other foot that is slightly behind. Slide the rear foot backwards until the knee of the front leg is at a 90 degree angle. Press the rear leg back into standing position by engaging the glutes and hamstrings. Repeat 10 times on each leg. 

5) Rotator Cuff Holds: 

Step into a door with the left foot and throw a towel over to the back of the neck with the left hand and reach with the right arm to grab the other end of the towel. Prop the right shoulder on the edge of a doorway and hold this position for 20-30 seconds while maintaining a neutral spine. 

6) Single-Leg Hamstring Curls: 

Get into a bridge position by lying flat on your back, hands to the either side of your body and knees bent. Place a towel under one foot, then slide this leg forward while keeping the other leg in the bent position. Slide the extended leg back into starting position. Remember to engage the core and glutes. Repeat 10 times on each side.

7) Back Extensions: 

Lie flat on your stomach and place a towel under each hand, then extend both arms forward so that your chest and chin are near the floor. With the core engaged, slide both hands towards your body and lift your upper body off the floor. Repeat 10 times. 
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.