PLANK

To the uninitiated, the Plank may not look like the most exciting or challenging exercise, but this simple bodyweight exercise is very effective at targeting your deeper core muscles that support your spine and pelvis. 

Skill Level: Basic

Training: Muscular Strength

Type: Isometric Integrative Core Exercise

Force: NA

Equipment: Exercise Mat

1° Muscles: Rectus Abdominus, Transversus Abdominis, External Obliques, Internal Obliques, Hip Abductors (Gluteus Medius, Gluteus Minimus), Hip Adductors (Gracilis, Obturator Externus, Adductor Brevis, Adductor Longus, Adductor Magnus)

2° Muscles: Gluteus Maximus, Quadriceps, Hamstrings

SET UP & EXECUTION
  1. Start in the box position (on your hands and knees), and then lower your forearms to the floor.
  2. Position your elbows under your shoulders with your upper arms perpendicular to the floor.
  3. Straighten your legs, one at a time by stepping back to suspend yourself on your toes.
  4. Your head, shoulders, hips, legs and heels should all align.
  5. Tighten your abs and use them to maintain your body in a straight line for the prescribed duration.
  1. If you are unable to hold the plank position for the desired length of time, you can of course shorten the duration of the exercise. However, you can make the hold easier by moving your feet further apart to provide more stability. As you get stronger, reduce this gap.
  2. To avoid straining your neck, and to promote a neutral spine avoid looking forward, or even worst up, whilst holding the plank. Look at the floor for the entire duration of this exercise, as though you were holding a tennis ball between your chin and neck.
  3. Avoid allowing your hips to sag as this makes the exercise less effective and places strain on your lower back. This is a common symptom of fatigue in your core muscles, at which time you should stop/pause the exercise.
  4. As you begin to tire, avoid the temptation to transfer your weight onto your arms. This will place undue pressure on to your shoulders and spine making the exercise less effective. Instead, squeeze your glutes harder and push your hips back to hold on for that little bit longer.
  • Side Plank
  • Side Plank with Leg Lift
 

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SIDE PLANK
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