Plank

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Plank

Planks refer to the many ways we can hold the trunk of our body off the ground in a straight line. The plank exercise is one of the best exercises you can do to build strength and endurance throughout your core – abs, lower back, obliques, and hips.

This exercise improve your ability to stabilize your spine. This is essential for lower-back health and peak performance in any sport. Stability exercises are also highly effective at working the abdominal muscles that are visible – including the ones that make up your six-pack.

How to Perform the Plank Exercise (Technique)

  1. Start to get into a pushup position, but bent your elbows and rest your weight on your forearms instead of on your hands;
  2. Your body should form a straight line from your shoulders to your ankles;
  3. Brace your core by contracting your abs if you were about to be punched in the gut;
  4. Hold this position for 30 seconds – or as directed – while breathing deeply
Plank - Core Exercise

Plank – Core Exercise

Plank tips & tricks

  1. Squeeze your gluteus;
  2. If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt;
  3. Do not allow your hips to sag.  Stay rigid;
  4. Your elbows should be directly under your shoulders;
  5. If you can’t hold the position for 30 seconds, start by holding for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as you need to reach 30 seconds.

Plank variations

  1. 45-Degree Plank:
  2. Kneeling Plank;
  3. Elevated-Feet Plank;
  4. Single-Leg Elevated-Feet Plank;
  5. Extended Plank;
  6. Wide-Stance Plank with Diagonal Arm Lift;
  7. Wide-Stance Plank with Opposite Arm and Leg Lift;
  8. Swiss-Ball Plank;
  9. Swiss-Ball Plank with Feet on Bench
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