The Airplane engages stabilizing muscles that attach to the spinal column. Strong back stabilizers help take pressure off the spinal column and prepare the body to safely move and exert power. Because athletes make quick and powerful movements, having these muscles strong is a major benefit.
- Kneeling on the floor, hands stacked directly beneath your shoulders and knees directly beneath your hips, push your hips back so your back arches slightly—without over-extending—engaging your low back muscles.
- Retract your shoulder blades toward one another to engage the upper back muscles.
- Draw your navel toward your spine (Ab Draw) to engage the ab muscles.
- Extend your left leg back, parallel to the floor, checking to ensure hips are level.
- Extend your right arm to the side, perpendicular to your body and parallel to the floor. Check to ensure shoulders are level.
- Hold for 20 to 40 seconds, then repeat on the opposite side.