Day Twenty five and today’s tabata is mixed with half planks and half superman/woman. So you get in your favorite plank variation and try to hold it for the whole 20 seconds, then rest for 10 seconds and the go into the superman/woman pose and hold that for 20 seconds, then rest for 10 seconds. Do that 4 times for a total of 4 minutes. If you want you can do two tabatas one of planks, followed by one of superwoman/man instead of one tabata that is mixed. The choice is yours today. You know your body and what is best for it today. So just some reminders of form.
To do a top of the push up plank,
1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Hold the position for 20 seconds or hold your plank for as long as possible without compromising form or breath. Also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. I call this the front of the elbow plank.
To do a superman/woman,
1. lie face down on the floor.
2. extend your arms over your head with elbows ever so slightly bent.
3. use your back and gluts to lift your chest and head off the floor and then your legs off the floor. Do not lift your chest and legs both at the same time as this can place extreme strain on your disks. Go head and chest up then legs up and think about flying like a superwoman or man! You don’t need to lift your head more than 8 inches off the floor. Hold for as long as you can without compromising your breath or your form.