Planking has been trendy recently, but I’ve seen so
many people post pictures of “planking” with terrible form! Done correctly, this is one of the best core
exercises you can do.
Notice I said core exercise – this is not just an exercise to work your abs. The plank works your entire core: abs, obliques, hips, and the transverse abdominis (the deepest of the abdominal muscles that wraps around your spine for protection and stability).
The best thing about the plank – it can be done anywhere, requires no equipment, and involves no movement! BUT – it’s not as easy as it looks…
How to Plank:
1. Get into a pushup position, but place your elbows on the ground instead of your hands.
2. Keep your body as straight as possible from your head to your toes (Imagine a table laying across your back).
3. Pull your abs in towards your spine as if you were bracing for a punch to the stomach.
4. Be sure to breathe normally and hold this position for as long as you can.
Additional tip... Don't let your back sink down, and if it does, stop immediately. Similarly, don’t let your rear fly up in the air.
Depending on your current core strength, you may only be able to hold perfect form for about 10-15 seconds at a time. Try to increase the time by 5-10 seconds with each workout. (I set a stopwatch when I do this strength-training exercise to keep track of how long I am able to hold it). As your core gets stronger, you will be able to push through longer and longer.
Notice I said core exercise – this is not just an exercise to work your abs. The plank works your entire core: abs, obliques, hips, and the transverse abdominis (the deepest of the abdominal muscles that wraps around your spine for protection and stability).
The best thing about the plank – it can be done anywhere, requires no equipment, and involves no movement! BUT – it’s not as easy as it looks…
How to Plank:
1. Get into a pushup position, but place your elbows on the ground instead of your hands.
2. Keep your body as straight as possible from your head to your toes (Imagine a table laying across your back).
3. Pull your abs in towards your spine as if you were bracing for a punch to the stomach.
4. Be sure to breathe normally and hold this position for as long as you can.
Additional tip... Don't let your back sink down, and if it does, stop immediately. Similarly, don’t let your rear fly up in the air.
Depending on your current core strength, you may only be able to hold perfect form for about 10-15 seconds at a time. Try to increase the time by 5-10 seconds with each workout. (I set a stopwatch when I do this strength-training exercise to keep track of how long I am able to hold it). As your core gets stronger, you will be able to push through longer and longer.
No comments:
Post a Comment