A quick five-minute Pilates regimen to simplify your plank exercises
Jillian Hardwick's Five-Minute Pilates Routine for Plank Prep Exercises
Jillian Hardwick, a fitness instructor from HB Pilates, has developed a five-minute Pilates routine designed to prepare the body for plank exercises. This routine, which focuses on core engagement, shoulder stability, and pelvic control, uses a long resistance band to enhance muscle activation and control, making it suitable for home practice [1][2][3].
The routine, demonstrated on TikTok, involves four exercises that incorporate band-resisted arm or leg movements while maintaining core alignment. The aim is to build endurance and strength, preparing the body for plank positions [1][2][3].
To begin, a long resistance band from a trusted manufacturer like Theraband is required. The band is wrapped around the mid-back to help activate back and shoulder muscles [1][2][3]. The routine consists of eight to ten reps of the first three exercises, followed by three sets of the banded plank hold [1][2][3].
If performing the plank causes back, neck, or shoulder pain, these plank prep exercises may be beneficial. Jillian Hardwick's routine aims to strengthen back and shoulder muscles and improve the correct upper-body position during the full plank [1][2][3].
For those who are interested, signing up for Hardwick's on-demand service provides access to the full gentle mat Pilates routine. The on-demand membership for HB Pilates starts at $42 a month [1][2][3]. Commenting "VIP" on Hardwick's Instagram post may result in receiving a discount code for the on-demand service [1][2][3].
Remember, beginners should aim to hold the plank for 20 seconds, gradually increasing to 30-60 seconds, and perform three sets. Rowan Clift, a personal trainer, suggests this plank duration and set routine [1][2][3].
The ultimate plank exercise is renowned for its ability to build core strength and work multiple muscles in the body. By following Jillian Hardwick's five-minute Pilates routine, individuals can prepare their bodies for the plank and reap the benefits of a strong core.
[1] Jillian Hardwick's TikTok account: https://www.tiktok.com/@jillianhardwick [2] HB Pilates on-demand service: https://www.hbpilates.com/ [3] Theraband resistance bands: https://www.theraband.com/
- Jillian Hardwick's five-minute Pilates routine, which focuses on yoga-inspired exercises and home workouts, includes four exercises designed to strengthen the core, improve shoulder stability, and control pelvic movements, making it ideal for building endurance and strength for plank positions.
- In addition to the five-minute Pilates routine, science suggests that regular fitness-and-exercise and health-and-wellness routines, particularly plank exercises, can promote a stronger core, potentially reducing the risk of back, neck, and shoulder pain.
- After mastering Jillian Hardwick's five-minute Pilates routine for plank prep exercises, participants may also consider enrolling in her on-demand service to access the full gentle mat Pilates routine, helping to improve overall fitness, yoga practices, and workouts while enjoying the benefits of a strong core.
