The plank is a simple, static exercise that works your entire body but focuses on your core muscles. The key is to practice good form!
The Plank
When in a standard plank position, make sure that your hands are directly below your shoulders and that your body is held in one straight line from the top of your head all the way to your ankles. Have a friend watch you and correct your position to improve your form.
Modifying the Plank
There are many ways to modify the plank position. For example, you can prop up on your elbows with your weight on your forearms. Be sure your elbows are directly below your shoulders and forearms are on the floor. Your body must still be in one straight line from the top of your head to your ankles.
You can also lower to one or both knees while in plank position. Bring your feet up off the floor so that your weight is on the top of your knees – not directly on your kneecaps. If you hold the pose with just one knee down, be sure to switch knees halfway through your hold time. With one or both knees on the floor, your body should be in one straight line from the top of your head to the knee(s) on the floor.
Side Plank
To engage more of the sides of your core, change to a side plank. You can have your elbow down and weight on your forearm or lift up on your hand. Just be sure to have your elbow and/or wrist directly below your lower shoulder. Your feet can be stacked with your weight on your bottom foot, but I prefer the foot positions I learned from PiYo. Place the top foot in front of the bottom foot. Push your weight into the top/front foot, and use the bottom/back foot only for balance.
How Long Should You Plank?
Your goal for holding any plank position should be one to two minutes. Once you have mastered the correct form for the plank positions, start by holding the pose for just 10-15 seconds. Add 5-10 seconds each day until you can hold your plank for a full minute – or more! If you’re looking to build core strength, the plank is a great addition to any exercise routine.
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