|The plank is a well known exercise used in the training programs of many different sports. Any land sport requires the efficient transfer of energy from the ground through the trunk. All functional movement also requires this stability so we can all benefit from this exercise.
From my observations in the clinic, I find few people unfamiliar with core exercises can hold this position for more than just a few seconds.
A big problem people have is either letting their back sag, or they
flatten their back too much. Make sure you are familiar with your
neutral position. If you try this and you find you can only hold it for a few seconds before you start to sag at the hips or shake, try it on your knees:
Plank on the Knees
- Lie face down with your elbows under your shoulders, feet together.
- Lift yourself up so that you rest on your forearms, and on your knees.
- You should form a straight line from your knees to your head.
- Concentrate on breathing normally, and keeping your abdominals tight.
- Hold this until you can no longer keep that straight line from knees to hips.
- Rest for 1-2 minutes, and try again.
Repeat this daily.
- When you can hold this position for 30 seconds you are ready to
move onto the plank on your toes as above.
this position for 10 seconds and repeat 3 times.
this position for 45 seconds and repeat 3 times.
this position for 90 seconds.