Plank

The plank is a handstand and balance pose that strengthens the abdominal and lower-back muscles as well as the shoulders and upper back. Variations of the plank provide different levels of challenge and work diverse muscle groups. For example, the high and low planks engage the rectus abdominus and lower-back muscles, while the side plank focuses more on the oblique’s. The reverse plank focuses more on the lower back.

I DO NOT KNOW too many people who get excited about doing planks, unless avoiding Burpees. Generally, you stare down your timer as the minute (or more) runs down. And while we’re being honest and say it: Planks are both painful and can manipulate time and space. For a pretty basic exercise, planks strengthen your entire body—they make your core pop, strengthen your lower back, and build your shoulders. 

This static exercise—meaning the body stays in one position for the entirety of the move—requires no equipment and can be performed just about anywhere!

Below I will address how to achieve a perfect ‘Forearm Plank - Low Plank’


LOW PLANK

Step 1

Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.

Step 2

Clasp your hands in front of your face, so your forearms make an inverted “V.”

Step 3

Rise up on your toes so that only your forearms and toes touch the floor -- your body should hover a few inches off the floor in a straight line from shoulders to feet.

Step 4

Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

Step 5

Hold for the desired time and lower yourself back to the floor.

Warnings…

Not many warnings about planks this time, just remember any exercise if done wrong is bad for you! If you are not sure about the correct technique seek professional advice from a Personal Trainer or your GP

There are so many variations of Planks here are a list of my top 20 my clients and myself include in our workouts;

· Standard Plank (High Plank)

· Rocking Plank

· Knee Plank (Excellent for beginners)

· Plank with Shoulder touches

· Side Plank

· Forearm plank (Low Plank)

· Reverse Plank

· TRX Plank

· Crouching Hover Plank

· Walking Plank

· Mission Impossible Plank

· Walking Plank

· Push up planks

· Extended Plank

· X- Plank

· Single Arm Plank

· Single Leg Plank

· Decline Plank

· Incline Plank


By Danny Silk PT

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