Hi, everyone! As promised, this week, we’re going to delve into the “how” of one of my favorite conditioning exercises ever: the plank! Last week, we talked about the benefits of this amazing exercise, so let me school you on how you can start reaping those benefits! And so…
- Start at the top of a pushup position, on the hands and not the elbows
- Hands should be directly under the shoulders, with fingers outstretched and the whole perimeter of the palm (I call this the “suction cup”) in contact with the floor
- Legs and ankles should be squeezed together, as should your tush
- Body should be totally flat, like a plank of wood. Make sure the shoulders aren’t too rounded and that the lower back is not dipping toward the floor
- Belly button should be pulled in and up to the ceiling (but not too much – again, we’re trying to maintain a flat position, not a rounded position)
- You know those muscles that you squeeze when you have to pee but can’t get to a bathroom? If I’m not being too visual or crude, we call those the Kegels…yeah, squeeze those too
- Gaze should be about 12″ in front of your hands so that your head is in line with your spine
- Got all that? Great! Now HOLD!!! In class, my students hold this position for 1 minute, but I’d rather see you hold this position with rock solid technique for less time than be a saggy/arched sack for 1 minute.
And now, here are a BAZILLION variations if you want to spice up your plank routine, as provided by Health Magazine!
Side Plank
From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your
entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.
Plank jacks
Adding this type of jumping jack to the standard plank engages your abs even more.
Watch the video: Plank Jacks
Side plank crunch
Try this move from
Jillian Michaels and you’ll never call
crunches boring again. Lie on left side with left hand on floor beneath left shoulder, right fingers behind head; let inside of right foot rest on floor in front of left foot.
Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels. Crunch forward and down, bringing right elbow to left elbow; return to starting position. Do 10 reps; switch sides and repeat.
Dolphin plank
This yoga hybrid works your back, abs, and shoulders.
Compound exercises that target multiple muscle groups give you a really big bang for your strength-training buck!
Watch the video: Dolphin
Plank
Resistance plank
Add a
resistance band to work your core, shoulders, AND hamstrings. Place band around wrists and ankles; form a straight-arm plank. Move left hand and right foot out 6 inches. Return to start; repeat on opposite sides. That’s 1 rep. Do 10.
Plank/pelvis tuck
This exercise works both the rectus abdominus (six-pack) and transverse abdominus (
waist-cinching corset muscles).
Lie facedown with legs extended, elbows bent, feet hip-width apart, elbows shoulder-width apart. Contract abs, then tuck toes to lift body, elbows directly under shoulders. Hold for 4 breaths. Bend knees (do not touch ground), tilt pelvis up; hold for 4 breaths. Keeping abs tight, straighten legs, hold for 4 breaths. Repeat 3 times.
Push-up side plank
Get in
low push-up position with hands under your chest and a little wider than shoulder-width apart (inset). Keeping your body straight and core tight, press up, extending your arms without locking your elbows.
Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that’s 1 rep. Do 12 reps.
Caterpillar plank
Standing with feet shoulder-width apart, bend forward at the waist and place your hands on the floor; crawl forward to
plank position with shoulders directly over wrists. Bend elbows to lower your body toward the floor, then push back up.
Next, bend your left knee, bring it up and in toward your chest, then rotate your waist as you raise your bent left leg out until it’s parallel to the floor. Return to plank and repeat on the opposite side. Return to standing.
Plank with opposite limb extension
This is a total-body exercise that places extra emphasis on your core. Keep your spine straight and your abs engaged throughout the movement.
Watch the video: Plank With Opposite Limb Extension
One-legged plank
Challenge your balance. From a
straight-arm plank, lift right leg up and hold. Lower down. Repeat with left leg.
Side plank with inner thigh raise
Come into
side plank on right side with core engaged, hips lifted, sides of both feet on floor, right foot in front of left; lift left arm straight up. Raise right leg as high as you can, then return to floor. Repeat on other side.
Twisting knee plank
Get into a straight-arm plank. Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That’s 1 rep; do 20 reps.
Plank with side snatch
Adding a
dumbbell movement works your back, too. Come to plank position with body straight, feet wider than shoulder-width, hands gripping 8- to 10-lb dumbbells.
Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.
On-the-ball plank
Place your shins and tops of your feet on a
stability ball with your hands on the ground in plank position. Engage your core, squeeze your butt muscles, and hold for 1 minute.
Plank with elbow lift
Get into push-up position with feet shoulder-width apart and hands under shoulders. With abs engaged, squeeze
upper back muscles while drawing left elbow back and up (arm close to body, as shown). Slowly straighten arm back down to floor. Repeat with right arm.
Side plank with twist
Health contributing yoga and wellness editor Kristin McGee demonstrates this
Pilates move. Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown).
Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.
Stir-the-pot-plank
Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. Roll ball forward until your legs are extended and your body is in plank position, toes tucked. Your shoulders should be stacked directly above your elbows, chest lifted off the ball, and neck in line with your spine. Brace your abs and make small circles to the right with your forearms, as if stirring a pot. Do 15 reps, then repeat, making circles to the left.
Happy Planking,
Angelica 0=)
