The Plank is an effective isometric exercise that helps build endurance, stabilize the entire core region, strengthen the obliques, abdominals and lower back, along with muscles in the torso and legs. It is important that you learn to do it and its variations properly, both to keep your lower back safe, and to get the most out of the exercise.
(Image: iStock photo.)
Follow the directions below and use the image as a reference to learn how to do a proper plank exercise.
- Lie face down on a mat,
- Raise up onto your toes and rest on your elbows,
- Keep your back flat, keeping your body in a straight line from head to heels,
- Contract your abs to ensure your body doesn’t drop,
- Hold position for designated time.
Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
Remember to not let your hips and back drop or rise. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. If you're just beginning to do planks consider starting in front of a mirror to learn the technique and focus on form.
Remember not to shift your weight to one arm.
Remember to breate.
The plank can be performed effectively in a progression from beginner to advanced as your core strength and endurance increases.
Plank Variations
- elbow/knee plank
- elbow/toe plank
- hand/knee plank
- hand/toe plank
- hand/shins on ball plank
- elbow circles on ball/toe planks
- walking planks
- side planks
The stronger you are, the better you feel!
Thanks for sharing this! The plank and it's evil cousin, push-ups, are definitely my nemesis in the strength training world. As a true novice I can manage about 3 or 4 seconds of plank before I want to puke!
Posted by: Cheri | July 05, 2011 at 12:37 PM
Love the plank...we start every boot camp workout with a 5 minute one!! :)
Posted by: Jennifer | July 05, 2011 at 03:35 PM
Love the plank. It's a killer though. I am trying to perfect the plank in one minute. Came close today, but no cigar! I don't think I ever thanked you for the friday link party. That was great! Thanks!
Posted by: Nikki @ The Worth Of My Sole | July 05, 2011 at 04:39 PM
Hi Nikki. Doesn't one minute feel like a lifetime if you're holding a plank. I was so excited about the link ups for FF. I have found a lot of great new blogs to follow! Hope you will join me again next Fri :)
Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault
Posted by: jillconyers | July 05, 2011 at 05:31 PM
Hi Jennifer. A 5-minute plank. I bow to you!!! I would take pictures and brag! I'm not sure what my max time is. I'll have to test it :)
Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault
Posted by: jillconyers | July 05, 2011 at 05:47 PM
heyyyy!! so excited that you found my blog! i am LOVING yours. all the info is great. I especially needed this post about planks! I am constantly reminded of how great they are for you but I always chicken out when it comes to doing them regularly ;) I am excited to keep following you!
Yup Monday FOOTnotes is a regular on my blog. i try to pick a different topic every week that others can share their opinions on...I actually used to have it as a link up but didn't renew my subscription as it seemed easier for everyone to just comment on my post. I am a student though so maybe once I get a bit more money I can put the money in for the subscription again :)
I will have to try out the Fit Friday this week!
Posted by: Julia Hubbard | July 05, 2011 at 05:51 PM
Great! Thanks Julia.
Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault
Posted by: jillconyers | July 05, 2011 at 05:59 PM
Found your post on mommy bloggers. Just followed you. I'll be visiting! Melissa
http://melsdeals.blogspot.com
Posted by: Melissa | July 05, 2011 at 09:17 PM
it is tough, but we worked our way up to it so I don't know any different at this point ;)
Posted by: Jennifer | July 05, 2011 at 10:06 PM
I love the plank, especially after doing the ab challenge every night!! Thanks for the info!!!
Posted by: Rani | July 06, 2011 at 12:32 AM
Hi Cheri. You don't really want to puke. Do you? LOL Would it help to say both of them get easier :)
Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault
Posted by: jillconyers | July 06, 2011 at 06:07 AM
Hi Melissa. Thanks for stopping by. Just visited and followed you :)
Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault
Posted by: jillconyers | July 06, 2011 at 06:24 AM
Thanks for the info! following you from VB!
Posted by: Gina @ MommyPosh.com | July 08, 2011 at 09:53 PM