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Are you looking for an
exercise that will increase your strength and endurance of your entire
core? The plank can be
performed any where and without any equipment. Planking allows you to target your abdominals, back
extensors and surrounding stabilizing muscles. Variations allow you to increase or decrease the level
of difficulty and target different areas of the
core.
The
Plank
1. Lying face down on a
stable surface, place your forearms flat on the ground.
2. Raise your body off
the ground supporting yourself on your elbows and toes.
3. Align your entire body
from your head to your ankles allowing the back of your body to create a
flat table like appearance.
4. Squeeze your
abdominals remembering to keep your butt down
5. Hold for 20 to 60
seconds for multiple sets (2-3)
Difficulty
1. Increase difficulty by
lifting either one leg or one arm off the ground keeping good planking
form.
2. Advance the plank even
more by simultaneously lifting opposite hand and foot off the ground.
Side Plank Variation (Target your obloquies)
1. Lying on your side
place your elbow directly below your shoulder joint.
2. Raise body off the
ground supporting you on your elbow and outer side of feet. (Lie opposite
hand on top of body and opposite leg on top of supporting leg)
3. Align your entire body
from shoulder to ankle, keeping your hip high allowing your body to form a
straight line.
4. Squeeze your obloquies
(side of abdominals)
5. Hold for 20-60 seconds
for multiple sets (2-3)
Difficulty
1. Lift non-supporting
leg up into the air and hold.
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