forearm knee plank (a.k.a. cat from your knees and elbows)
Start from a dolphin position (elbows under shoulders, hips on ground)
Push elbows down as you tuck tailbone under and drag knees towards elbows
Push shoulder blades apart by pushing elbows down into mat and look down (round neck)
Entire spine should be a C-Shape (tailbone to neck is rounded into an arc, like a halloween cat)
Make sure to drive movement from the lower abs contracting upwards from above hips towards belly
Use the traction of knees pulling upwards (towards elbows) ON THE MAT to create resistance (friction of the mat as it scrunches shorter, as seen in the thumbnail if this video) so that you feel which muscles are working/contracting: the lower abs & glutes squeezing.
Most important part: TAILBONE IS TUCKED UNDER
Hips should be lower than shoulders.
Cue: Ninja Butt. = Squeeze your butt and make it disappear :)
Cue: Rounded spine = tailbone to neck is rounded into an arc, like a halloween cat
Cue: cat posture = the cat in the "cat-cow" exercise
Cue: contract lower abs = use the mat as resistance to drag knees upwards while tucking tailbone under, and you will feel these abs fire up!
