Plank, an exercise that needs no equipment, improves overall strength
The Plank is a very efficient way to improve posture and overall strength. This no-equipment-needed exercise works multiple muscle groups, particularly targeting the abdominals and low back. The Plank assists in improving posture, and is also helpful for those looking to build strength fo rpus hups.
Technique:
Position the body as shown, with arms bent and resting on the forearms. It is important to stabilize your body, that is, to keep it rigid throughout the repetition. There should be no bend at the waist nor excess arching or sagging of the low back.
Once in position, time yourself toge tan idea of your current strength, and try to improve on this amount gradually overtime. A good goal is to work up to 60 seconds or longer.
Before and after, take time to very gently stretch by lying on your back and slowly pulling both knees toward the chest.
The Plank teaches the muscles how to contract effectively, and is held for a much longer time than most strengthening exercises. As a result, the muscles may be tighter than expected, so be sure not to over pull when stretching.
A good starting point would be one or two repetitions for those able to hold for 30s econds or longer. If less than 30 seconds, lower your body when fully fatigued, rest briefly and repeat.
A good challenge is to perform repetitions until you have reached a total time of 60 seconds. For example, a beginner might do (6)10 second reps ,(4)15 second reps, (3) 20 second reps, or (2) 30 second reps.
If you are unable to do a regular Plank, you can try bending the knees instead of keeping the legs straight, or, elevate the upper body by placing forearms on a stability ball. This will still provide a level of strength to the abdominal and low back muscles that will allow you to eventually perform a full Plank.
The Plank can be performed with the arms straight instead of bent, provided that you do not have wrist issues. With all versions of the Plank, b e certain that the elbows remain directly beneath the shoulders.
Advanced options:
Plank with leg lift: While in Plank pose, slowly raise one leg several inches from the floor, hold for a second or two, and then slowly lower. Switch legs and repeat as many time as possible.
One-arm Plank: While in Plank pose (arms bent), shift your body weight to one forearm, and extend the other arm straight out in front of you.
Hold briefly before slowly bringing your arm back to starting position. Switch arms and repeat.
Reverse Plank: Sit with legs extended in front of you. Place your hands on the floor slightly behind and outside of the hips.
Slowly lift your hips, tighten the glute s and h old for as long as possible before slowly returning to starting position. As with all versions of the Plank, your body should be in a straight line from your head to your heels. If you have bad wrists, perform the Reverse Plank with arms bent (forearms on floor).
Get medical clearance before attempting any new exercise, and stop exercising if you experience pain or unusual symptoms such as nausea or shortness of breath.