Exercise EW31: Planking (hard)

Exercise EW31: Planking (hard)

Extended exercise for very experienced users and professionals

Goal: Strengthening of trunk, shoulders and especially abs

Preparation: Place piece of Yoga mat on-top of Galileo

Parameters: Frequency: 25-30 Hz / Position: 0.5-2.5 / Duration: 1 minute

Procedure:
Posture: Place lower arms on plate (use Yoga mat underneath!), then straight body (legs and upper body form one line). Slightly lift or lower buttock until you can feel the vibration in the (upper) abs. Shift body forwards until shoulders are in a position between elbows and hands (this minimizes transmission of vibration to the head). If the exercise is too intense put your elbows closer together or use a thicker mat/cushion.
Movement: Slowly lift a straight leg an put it down again, one after the other.

Attention: Please always use a Yoga mat or cushion! Since elbows are in direct contact with the plate it is inevitable that vibrations are transmitted to the head. Therefore, this exercise is only for advanced & experienced fit users. If the transmitted vibrations are uncomfortable, please use another exercise like exercise EW28.

Tip 1: To minimize transmission of vibration to the head you can place a Yoga block upright on-top of the display section of the Galileo and rest your fore-head on it.

Tip 2: If the neck is tense after this exercise use exercise EW22 / EW12 or exercise EW30 to relax the muscles of the neck.