If you had difficulty getting into or maintaining this position try these exercises to help increase your strength and balance.
Push-ups: Lay on the ground on the stomach. Place the hands on the floor at about shoulder level, slightly wider than shoulder width apart. Push up through the hands to extend the arms until they are straight, coming up on the toes. Lower the body back to the floor and repeat. Perform on your knees if it is too difficult to perform on the toes.
Plank: Start on the ground on your stomach with your elbows and forearms on the ground. Lift the body so that the weight is supported on the forearms and elbow and the toes. Keep the shoulders and pelvis in line and the spine straight. Hold this position for as long as possible. Continue to progress until you can maintain the position for 30 second without straining. Progress to performing the plank on the hands instead of the forearms and elbows, with the goal of reaching 30 seconds without straining.
Hip extension: Start on the ground on all 4’s. While keeping the shoulders, hips and back straight, slowly raise one knee off of the ground and towards the ceiling, keeping the knee bent and maintaining balance. Raise the knee as high as possible while still maintaining the correct posture. Hold for 2 breaths and repeat for the opposite side. Progress by performing the same hip motion, but with the knee straight.
Shoulder extension: Start on the ground on all 4’s. While keeping the shoulders, hips and back straight, slowly raise one arm off of the ground and towards the ceiling, keeping the elbow bent and maintaining balance. Raise the elbow as high as possible while still maintaining the correct posture. Hold for 2 breaths and repeat for the opposite side. Progress by performing the same shoulder motion, but with the elbow straight.
