·

Exercise Library: Plank

One of the simplest, yet highly effective exercises, has to be the plank.  On several occasions I have seen friends and colleagues post photos of their favorite places to plank.  I know when I have taught fitness in the past, the typically ending, just before a good stretch, is some form of plank hold.

 

plank on the beach

 

 

Although this abdominal exercise can be held in various positions, the general idea stays the same.

  • flat back

  • tilt pelvis

  • contract abdominal wall to prevent booty from sagging

  • keep straight line from head to heels (unless doing a variation such as when a leg is raised up)

I love to use my stability as my form of variation on the move.

 

plank with forearms on stability ball

 

 

Another of performing this exercise is with the ball at your feet and your upper body over the floor.  This is a great way to really engage the lower section of your abdominal wall.

 

feet on stability ball plank

 

 

Try adding one of these variations of a plank to your next workout.  Hold the position for as long as you can, working up to 60 seconds per repetition.

 

Do you have diastasis, a bulging of the belly that just seems to never go away? If so, this may not be a good exercise for you.  Stay tuned for a detailed post regarding this medical condition.