Improve your core balance with Starfish Planks by watching the video at the far bottom. As you will see, this is not an exercise that you would often see used in the gym, or given by instructors, but I love it!
WHO SHOULD USE THIS EXERCISE AND WHEN?
Intermediate – advanced gym rats should look at attempting this one. If the normal style and side planks are fairly easy for you already, then, by all means, move on to this one.
Use starfish planks in circuits along with other exercises that focus on building core balance for maximum results. Here are a couple to help get you started:
This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!
Glute activation is a process that encourages an exertion of force from the gluteus muscle group that is strong enough to dominate lower body movements as opposed to other muscles, such as the quadriceps, or lower back. If your glutes are firing off properly then you can improve mobility & posture, eliminate migraines, lower & upper back pain, improve eye sight, speed, strength, agility, as well as many other things.
I highly recommend this exercise whether you are male, female, young, or old!
The focus is on gluteus medius, which is responsible for abducting the leg while rotating the femur outwards (i.e. – pulling the leg away from the body). This will help stabilise the hips and knees during big movements such as squats and dead lifts.
One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!
I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.