{"id":6502,"date":"2017-06-09T21:43:19","date_gmt":"2017-06-09T19:43:19","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=6502\/"},"modified":"2017-06-09T21:43:19","modified_gmt":"2017-06-09T19:43:19","slug":"suspension-training-side-plank","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/suspension-training-side-plank\/","title":{"rendered":"Suspension Training-Side Plank"},"content":{"rendered":"<p>Exercise of the week!<!--more--><\/p>\n<p>Lie on your side with one forearm directly below your shoulder. Feet\u00a0into the loops\u00a0stacked on top of each other. Free arm on the mat.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-6497 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-01.jpg\" alt=\"\" width=\"500\" height=\"300\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-01.jpg 500w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-01-300x180.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-01-200x120.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-01-400x240.jpg 400w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>Inhale and during exhalation lift your torso and pelvis in order to be aligned with your feet. Keep this pose for few second and repeat.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-6498 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-1.jpg\" alt=\"\" width=\"500\" height=\"300\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-1.jpg 500w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-1-300x180.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-1-200x120.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-1-400x240.jpg 400w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>Cues<\/p>\n<ul>\n<li>Engage the whole body<\/li>\n<li>Keep your center engaged (belly button\u00a0towards the spine)<\/li>\n<li>Elongate your body through the\u00a0supporting elbow<\/li>\n<\/ul>\n<p>You can perform the same exercise while performing \u00a0an\u00a0Aerial Pilates\u00ae\u00a0session using a\u00a0hammock.\u00a0\u00a0Place the top leg in the hammock and\u00a0the other on the mat. Free arm\u00a0straight towards the sky.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-6499 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-2.jpg\" alt=\"\" width=\"500\" height=\"375\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-2.jpg 500w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-2-300x225.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-2-200x150.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/06\/suspension-2-400x300.jpg 400w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>Christina Nikolia, Personal Trainer,\u00a0Pilates Instructor, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5579 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/nikolia-150x150.png\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/nikolia-150x150.png 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/nikolia-66x66.png 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":6500,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[260,12,1141,636,675,1139,117],"class_list":["post-6502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-aerial-pilates","tag-athenstrainers","tag-exercise-with-trx","tag-plank","tag-side-plank","tag-suspension-training","tag-trx"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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