Plank
May 13th, 2023 1:17 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe 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.
Proper form:
- 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)Muscle Group(s):
AbdominalsMuscles used:
Primary:
Rectus AbdominisSecondary:
Internal ObliqueTertiary:
External Oblique, Transverse AbdominisDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.