April 5, 2011



The plank is one of the most basic and yet effective core strengthening exercises

It shows up in almost every branch of fitness and many kind of rehabs  from, Yoga and Pilates , to calisthenics  and gymnastics, and even used by physical therapist and chiropractors. You can expect to see it again and again, so here how to do it .

Your core muscles are one of the most important groups of muscles required for doing almost anything, weather its preforming in a high impact sport, or simply doing your daily activities,  The major muscles of the core reside in the area of the belly and the mid and lower back. The plank is the most basic exercise that can be done to work all the muscles of your core.

Basic Plank

The basic plank is just holding the starting position of a push up. Be sure to maintain proper alinement by keeping a straight line from your head to your feet. One way to make sure your alinement is good, is by using a any kind of straight pole and make sure your body is lined up with the pole from head to feet as demonstrated below.

The Elbow Plank

Start by laying down, placing your elbows directly under your shoulders, lift your body off the floor, and try to maintain a parallel line running from your forearms to your shoulders. again when doing this try to maintain proper alinement, or a straight line from your head to your feet.

 Side Plank

The side plank is a great exercise, like the regular and elbow plank it works your entire core, but mainly focus on a muscle called the  quadratus lumborum, when you work the quadratus lumborum it reduces your chance of lower back pain.the side plank is typically done placing 1 feet on top of the other and holding your body-weight on 1 hand. to increase the exercise try lifting 1 foot in the air.

have fun experimenting with different variations of planks

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