The plank is a great whole body exercise which specifically targets the core. It is simple, effective and requires no equipment. The plank is also the starting point for a lot of different exercises work the core – meaning no two planks need be the same!
- Start with your hands underneath your shoulders, slightly wider than shoulder width.
- Stretch your legs out behind and dig your toes into the floor
-Should have a straight line from head-toes – be able to balance a pole on your back
- For a basic plank there is no movement
-Draw your belly button up towards the ceiling
- Sets depends on the amount of time you can hold for
- More sets if the time is lower
-Aim for 20-30 seconds
Key technique points:
- Don’t arch your back
- Weight back into your heels
- Squeeze the glutes
When you are able to easily complete each variation then move onto the next, however, if you are unable to control the movement then take a step back.
- Add shoulder taps
- Add an uneven surface such as a bosu
- Combined movement into a side plank
It is always better to be able to perform an exercise with correct execution at an easier level then poor form at a harder level. Poor technique creates an injury risk – particularly in the lower back for core exercises.
- Weight down onto elbows
- Drop the knees to the floor
- Elevated – hands on a plyo box