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If you are unable to maintain this position for at least  seconds, try a simpler version, elbows on an elevated surface.

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When you can keep the standard plate for a couple of minutes, it's time to move on to a more difficult version. One possibility is to reduce the support base, raising a leg or an arm. Switch legs / arm every  seconds.

When you tolerate one minute in the most advanced position, try reducing again the support base, raising one leg and the Alpha Limit opposite arm, alternating every  seconds. Not only are we adding intensity also developing balance.

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You can all prior periods on his hands instead of elbows (arms outstretched), adding an extra degree of difficulty.

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Side plate

The side plate works the obliques. With fewer muscles involved aguantarás less time position. When supports a minute, uses more advanced versions.

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