Plank to Downward Dog
This exercise challenges your upper body, especially the shoulders, without needing weights. Start in a high plank position with your hands stacked underneath your shoulders and your feet close together. Engage your core as you pike your hips up and back into the Downward Dog pose, forming a triangle with the ground. Maintain a neutral neck position with your gaze directed toward your feet. Hold this position briefly before returning to the plank position and repeating the movement. This exercise helps in strengthening your shoulders, arms, and upper back while also engaging the core muscles.
These bodyweight exercises offer a versatile and efficient way to work out at home, catering to individuals at various fitness levels. Incorporating these movements into your routine not only helps in building strength and endurance but also contributes to overall fitness and flexibility. Whether you’re a beginner or more advanced, these exercises can be adapted to suit your fitness level, allowing for progression and continuous improvement in your fitness journey.
References;
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883971/
[2] http://jurnal.poltekkes-aisyiyahbanten.ac.id/index.php/path/article/download/118/75
[3] https://journals.lww.com/nsca-scj/Fulltext/2019/10000/Exercise_Technique__The_Dead_Bug.15.aspx
[4] https://www.sciencedirect.com/science/article/pii/S2468781217300279
[5] https://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=10578358&asa=Y&AN=48457431&h=DvoxwGaPC1a%2Brcb3JAsy6pXHFz8jI91DxhDNkg2O32GRXl8ahhYXafFSx%2BSM1u8EOLIPB297HDa%2BhSY1jJdXGw%3D%3D&crl=c
