How to do the PLANK exercise...

I found an EXCELLENT description of executing the "Plank", and I wanted to share it with you. The plank or "Plank Pose" in yoga, is one of the best known (but often poorly performed) exercises for core strength, stability, and great abs! It is actually a whole body exercise (when performed correctly). There must be integration of all the core stabilisation muscles, as well as the the arms, glutes (buttocks), and legs. I have great video of the Plank and Side Plank exercises on my other site DailyBread365...

OR read on and let Marguerite Ogle guide you through the Plank!

Step 1: Preparation

To do the "Plank", start on your knees. Place your hands on the floor in front of you, fingers pointing straight ahead. Your arms are straight and elbows are not locked. Engage your abdominals and lengthen your spine, extend through the top of the head as you lean forward to put your weight on your hands and get your shoulders directly over your wrists.

Step 2: The Extension

With your midsection lifted, keep the legs together and extend them straight back sending energy through the heels, with the toes curled under so some weight is on the balls of the feet. Without over-tightening, activate your legs, especially your hamstrings. Similarly, activate, but do not clench your glutes (butt muscles) - think of pulling your sit bones together. Breathe deeply, allowing the breath to expand into the lower ribs and back. Hold your position for three to five breaths. Repeat up to five times. Incidentally, you can modify this exercise by staying on your knees.
Some reminders for you when doing the PLANK...

Reminders:

Your body is in a straight line from the ears, through the shoulders and hips, to the heels. Do not arch or sag. Keep the abdominals very lifted throughout this exercise. You want to engage the muscles of the pelvic floor as well. Put some space between the base of your scull and your neck. If you start to shake, release the pose, breathe, and start again.

Pilates: A beginner's guide provides an excellent introduction to Pilates, OR for more information on "How to" descriptions of effective Pilates exercises, visit Marguerite's site http://pilates.about.com

Comments

[Berylwhiting]

Thank you Lucy-Ann for blogging about the Plank. It is a posture I regularly teach in my yoga classes. It is also an excellent way of building some upper body strength, giving shape to those shoulders and upper arms. Thanks again for all you are sharing with us! www.yoga4healthyliving.com

[Lucy-Ann Prideaux]

I am sure your yoga students will be in tip-top shape Beryl! I agree, the Plank, done well, is an excellent all-round posture - great for the butt too! The focus on (and importance of) core strength for all round fitness, is one of the best things that has come out of the "fitness" industry in recent years, and I feel more of us should adopt types of exercise that use core strength as a fundamental principle - like yoga, Pilates, and correct use of the Swiss Ball - one of my favourite!
I hope your classes are full Beryl - one day I would love to come and give your students a talk on nutrition for mind, body and soul - what do you say?! We could do a workshop together? Best wishes, Lucy-Ann xxx

[jordie]

i learnt this postion in a group for getting abs,and it said use your elbows instead of hands,is tht ok?

[Lucy-Ann]

Yes Jordie you can. Executing the Plank on the elbows is an easier version of the one described above, because you have a wider surface area on which to balance - i.e. the forearms instead of just the hands! Progress to trying the Plank using your hands - and then a further progression might be "Plank knee-ins", bringing one knee to the shoulder and then switching sides... all the time keeping the abs (torso) and glutes (butt) tight! Good luck - L-A

[General health]

I learned a good exercise from you... Sure i will try this and practice all day..http://www.youtube.com/watch?v=eyr_KC2dbao Thanks for the great article.. It sounds like a solution for me.. Gonna share this with my friends..

[somanabolic]

I've been doing the plank exercise after I've already worked my abs in various ways and I can really feel it while I'm only holding it for 30 seconds or so. Is it really toning my abs, or not? What are the benefits of doing this exercise?

[Tacfit]

I read that a good way to do the plank is 45-60 seconds 5 times.

Does it do more of a slimming effect? Or would it more bulk you up? Does it work your entire waist?

I am trying to slim my waist. I know targeting doesn't entirely work. I am eating healthy (little to zero processed foods). I also do cardio and other strength training.