What It Is
A plank is an isometric exercise that targets the abdominal muscles from an elevated prone position off the ground.
Why It’s Important
More Core Engagement
Your core is so much more than the coveted six pack abs everyone wants for swim suit season. Core muscles include rectus abdominals, transfers abdominals, glute muscles, obliques, lats, and erector spinae muscles. When engaging your core to perform a plank you are utilizing more than just one section of core muscles to stabilize yourself in a proper static position.
Don’t Be A Pain In Your Own Neck
At times training your core can lead to neck pain from improper muscle engagement with crunch and extension type exercises. The isometric nature of a plank allows you to train the muscles of your core without any undo neck stress. Once you build up strength in your core and can activate it consistently while performing exercises; you will be able to add other variations and target the appropriate muscles.
How To Do It
To perform an elbow plank you will need to engage your core throughout the entire exercise by pulling your belly button in and up.
Elbows under shoulders; feet shoulder width. Keep a line between shoulders, hips, and feet and refrain from high hips or low hips.
Maintain proper body alignment and core engagement for allotted amount of time.
Modify It
Use a flat elevated surface like a bench to reduce the amount of bodyweight being trained for the exercise. Make sure to use a height that challenges your muscles to work to stay in proper alignment without putting too much undue stress on your joints, as you fatigue.
Power It Up
Try your plank utilizing a piece of stability equipment like a BOSU, Stability Ball, or Suspension Straps. The instability of the equipment during a plank will challenge your core to maintain form against movement.
Plank Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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