Plank (on floor)
The Plank performed on the floor is one of the most basic and frequently used bodyweight strength exercises in existence. It is a favorite of many "functional" trainers lately and it is an excellent exercise for training the abdominal muscle to perform their role as a spinal stabilizer.
Although the Plank is a very effective bodyweight exercise if performed properly; if not performed properly it can actually place a significant amount of stress on the lower back. For this reason, it is important that you learn to competently perform Crunches before attempting the Plank. The reason is that if the abdominal muscle are not activating properly on the Plank then they will not stabilize the spine. Practicing crunches for a few weeks until you are able to consciously contract your abdominal muscles tightly is a prudent predecessor to attempting the Plank safely.
Once you have mastered basic Crunches, you may move on to the Plank. However, you may only be able to hold the Plank position properly for 10 or 20 seconds at first. This is fine. Be patient with your body, work within your limits, and it will steadily gain strength until you are able to competently perform the Plank for much longer time-frames.
To perform the Plank, simply prop yourself up on the ground facing down on your forearms and toes (just like a Push-up Position but you're leaning on your forearms instead of your hands). Keep your body completely straight (don't stick your butt way up in the air and don't let it drop down below your chest level). Keep your chin slightly tucked (don't tilt your head back), keep your abdominal muscles tightly flexed, and try to keep you glutes (butt muscles) tight as well. This last rule is to help you abs do the stabilizing work rather than your hip flexors.
Hold the position for the prescribed length of time or whatever length of time you are able to without breaking form and losing your ability to stabilize your core with your abs (whichever time frame is shorter). Never continue in the Plank for longer than you are currently capable of doing properly.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Although the Plank is a very effective bodyweight exercise if performed properly; if not performed properly it can actually place a significant amount of stress on the lower back. For this reason, it is important that you learn to competently perform Crunches before attempting the Plank. The reason is that if the abdominal muscle are not activating properly on the Plank then they will not stabilize the spine. Practicing crunches for a few weeks until you are able to consciously contract your abdominal muscles tightly is a prudent predecessor to attempting the Plank safely.
Once you have mastered basic Crunches, you may move on to the Plank. However, you may only be able to hold the Plank position properly for 10 or 20 seconds at first. This is fine. Be patient with your body, work within your limits, and it will steadily gain strength until you are able to competently perform the Plank for much longer time-frames.
To perform the Plank, simply prop yourself up on the ground facing down on your forearms and toes (just like a Push-up Position but you're leaning on your forearms instead of your hands). Keep your body completely straight (don't stick your butt way up in the air and don't let it drop down below your chest level). Keep your chin slightly tucked (don't tilt your head back), keep your abdominal muscles tightly flexed, and try to keep you glutes (butt muscles) tight as well. This last rule is to help you abs do the stabilizing work rather than your hip flexors.
Hold the position for the prescribed length of time or whatever length of time you are able to without breaking form and losing your ability to stabilize your core with your abs (whichever time frame is shorter). Never continue in the Plank for longer than you are currently capable of doing properly.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com