5 THREAD THE NEEDLE PLANK

WHY THIS EXERCISE

THE ‘thread the needle’ plank exercise is a very versatile workout that builds muscular stability and strength in your core. It also improves your functional ability to rotate your torso and increases your range of motion. When threading your arm across the underside of your body, you’re also activating the lats, deltoids and obliques as primary muscle groups. This exercise requires you to transition through various planes of movement. This develops strength for performing other core exercises in different positions such as side planks. It’s also a great cardio workout.

HOW TO DO

Start in a side plank position with your elbow stationed directly under your shoulder. Your body should be evenly aligned with your legs and feet stacked together. Keep your hips elevated off the floor while lifting your arm on the opposite side towards the ceiling. Rotate your feet first and then your torso as you turn to a front elbow plank position. Thread the arm that isn’t holding your body weight across the underside of your body. Slowly repeat the movement in reverse and reach your arm towards the ceiling to come back to the starting position.

HOW MUCH

Beginners: Perform thread the needle plank for 30 seconds (each side) | 2 sets | Rest for 90 seconds

Intermediates:

Perform thread the needle plank for 60 seconds (each side) | 3 sets | Rest for 60 seconds