'Cat' / Table Top Plank

Heres a closer look at ‘Cat’ or ‘Table Top’ plank position

Step 1:

  • Arrive in to all fours making sure that hips are stacked over the knees, shoulders over the wrists

  • Press through the arms protracting the scapula (shoulder blade). Press the finger tips into the ground engaging through the forearm. Point the crease of your elbows to face forward.

Step 2:

  • Curling the toes of the feet under, Press through the hands and the balls of your feet lifting the knees of the ground

  • Pull your hands towards the knees and knees towards your hands. Feel the engagement through the ‘core’ (torso)

Step 3:

  • Lift opposite hand and feet, one inch of the ground. Remain still as you can for 5 counts (or as long as you wish in order to feel, and notice the engagement of muscles through the thigh, core and arm) and then switch sides.

Note: Knees do not touch the ground. Keep the knees are one inch away from the ground.

Keypoints:

  • Although this is a ‘static position’ it is ‘active’ in that muscles are engaged throughout

  • Crease of the elbows point forward however elbows should not be locked out! You should be pressing through the arms and pressing the finger tips into the ground engaging the muscles of the forearms

Feedback points: Hands and feet (Balls of the feet)

Baris Yazar