May 13th, 2023 1:17 PM Mr. Q Categories: Body Weight
The plank is a static core exercise that involves holding your body in a straight line from head to heels in a push-up position.
Stretch to do prior to exercise:
- Cat-cow stretch
- Child’s pose stretch
- Cobra stretch
Warm-up to do prior to exercise:
- Jog in place for 1-2 minutes
- Jumping jacks for 1-2 minutes
- Arm circles for 30 seconds to 1 minute
- Hip circles for 30 seconds to 1 minute
How to select the proper weight: This exercise does not require any weights.
- Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
- Engage your core and glutes to maintain a straight line from head to heels.
- Keep your neck in a neutral position and look at the ground in front of you.
- Hold the position for the desired amount of time.
How to reduce the difficulty:
- Start with a modified plank on your knees instead of your toes.
- Decrease the amount of time you hold the plank.
- Break the exercise into shorter sets.
How to increase the difficulty:
- Lift one leg off the ground.
- Lift one arm off the ground.
- Add a side plank to the exercise.
Number of reps:
- Beginner: Hold for 10-15 seconds, repeat 2-3 times.
- Intermediate: Hold for 30-60 seconds, repeat 3-4 times.
- Advanced: Hold for 1-2 minutes, repeat 4-5 times.
Estimated time for exercise: 2-5 minutes
Body Group:Abs (Core)
Tertiary:External Oblique, Transverse Abdominis