Planks are one of the most beneficial exercises on the planet. They work arms, legs and core and everyone can do some version of them. Here I will break them down, explain the variations and challenge you to work up to a minute plank hold daily. If that is already easy for you, challenge yourself and go for a 2 minute hold. Here are a few things to keep in mind before we dive into the specifics.
- The key to all planks is pulling the belly button towards the spine in order to prevent low back pain. The only way low back pain can occur is if one lets the belly hang and thus arches the low back.
- The second area to watch is the shoulder girdle. The upper back should not be rounded. Shoulder blades should be pulled in tight against the rib cage and arms should extend straight down to the ground.
- The third area to focus on are the legs, particularly the glutes (buttocks muscles) and quads (thigh muscles). Those muscles should be tightened and engaged throughout the plank.
Planks
- Straight arm (“traditional”) plank
- Forearm plank
- Plank on knees (straight arm or forearm)
Straight arm plank:
- Begin on all fours, with shoulders directly about the wrists, shoulder blades pulled back, legs hip distance apart and toes curled under
- Tighten abdominal muscles, pulling belly button to the spine
- Push up onto toes, engaging quads, glutes, arms and core to lift up
- Keep neck long and eyes looking down to floor while maintaining a straight line from head to toes
- Squeeze all involved muscles while continuing to breathe
Forearm plank:
- Rest forearms on the floor, elbows bent to 90 degrees and straight down from the shoulders (hands can be flat on floor or grasped together)
- Follow rest of instructions from straight arm plank (note, plank will naturally be closer to the ground, and slightly easier, but for those with wrist issues, this is a wonderful- yet still challenging- alternative)
Plank on knees (beginners start here)
- Begin on all fours as you would for a straight arm or forearm plank
- Tighten abdominal muscles, pulling belly button to the spine
- Step each hand (or forearm) forward about 6in while rolling off the kneecaps and onto the lowest part of the thigh (shoulders should still be directly above the wrists or elbows)
- Keep neck long and eyes looking down to floor while maintaining a straight line from head to knees
- Squeeze all involved muscles while continuing to breathe