The plank exercise is one of the most effective core exercises in today’s fitness world. ACE (American Council on Exercise) ranked the plank as one of the top ten exercises for the body, stating that it is a great tool to build core and low back endurance, while it also improves the ability of the stabilizer muscles.
The plank can be modified to accommodate all fitness levels or be modified if you are experiencing any pain.
The plank exercise can also be used as a testing mechanism. You can assess your core strength and progress by maintaining the exercise for as long as you can and then retest on a weekly, biweekly, or monthly basis to keep you motivated and give you something to train for.
Below is an explanation of how to perform the plank correctly and a list of the top plank variations. Each of the following modified exercises targets the core, but each one is designed to isolate a different part. Good luck and train hard!
How To Perform The Plank:
- Lie face down on mat or soft surface while resting on the forearms.
- Push off the floor and rise up until the only parts of the body touching the mat are the forearms, elbows, and toes.
- Keep your back flat. Your body should be a straight line from your head to your toes.
- Keep your abs tight and tuck your pelvis to prevent it from sagging or sticking up in the air.
- The goal is to maintain plank position for thirty to sixty seconds for two to five repetitions.
Top Variations Of The Plank Exercise:
Image via Good Housekeeping
November 4th, 2010