The Plank is a static exercise for strengthening the abdominals, back and shoulders. This isometric exercise is important for stabilizing the trunk and creates a bracing effect, which works all the abdominal muscles. When doing any variation of the plank, make sure to remember to breath while contracting your abdominals. This video demonstrates 3 different types of planks – from easiest to most difficult…
Beginner Plank
Lie on your stomach and raise yourself up so you’re resting on your forearms and knees. Hold this position for 15 – 30 seconds. Lower and repeat for 2-3 reps.
• Keep your elbows under your shoulders
• Keep your neck and back flat, in a straight line from head to knees
• Hold your abs tight by drawing your belly button in
• Remember to breath throughout the exercise
Intermediate Plank
Raise yourself up so you’re resting on your forearms and toes.
Hold this position for 30 – 60 seconds. Lower and repeat for 3-4 reps.
• Keep your elbows under your shoulders
• Keep your neck and back flat, in a straight line from head to your toes
• Hold your abs tight by drawing your belly button in
• Remember to breath throughout the exercise
Advanced Plank
Brace your elbows on the center of a stability ball with your body extended and toes on the ground. Hold this position for 30 – 60 seconds. Lower and repeat for 3-4 reps.
• Keep your elbows under your shoulders
• Do not let the ball move under you
• Keep your neck and back flat, in a straight line from head to your toes
• Hold your abs tight by drawing your belly button in
• Remember to breath throughout the exercise
