{"id":846,"date":"2022-02-15T09:07:00","date_gmt":"2022-02-15T17:07:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=846"},"modified":"2022-02-11T04:32:11","modified_gmt":"2022-02-11T12:32:11","slug":"pelvic-tuck","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/pelvic-tuck\/","title":{"rendered":"Day 8 &#8211; Pelvic Tuck"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-847\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/pelvic_tuck.jpg\" alt=\"Pelvic Tuck\" width=\"1024\" height=\"680\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>.<\/li>\n<li>Lower yourself to <a href=\"https:\/\/members.befinallyfit.com\/forearm-plank\/\">Forearm Plank<\/a>.<\/li>\n<li>Tighten your core as if you&#8217;re holding in your pee, tilting your pelvis slightly forward. Bend your knees slightly to support the &#8216;tuck&#8217;.<\/li>\n<li>Return to position, brace yourself, and tuck again.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform pelvic tucks as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, then another 5 secs, rest, and so on.<strong><br \/>\n<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Work your way up to continuous pelvic tucking for 15 seconds minimum.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nForearm plank for 15 seconds.<br \/>\nLeg lift for 15 seconds.<br \/>\nPelvic tuck for 15 seconds.<br \/>\nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pelvic Tuck<\/p>\n","protected":false},"author":2,"featured_media":2816,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-846","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/846","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=846"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/846\/revisions"}],"predecessor-version":[{"id":3157,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/846\/revisions\/3157"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2816"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=846"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=846"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=846"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}