Core Exercises - Plank
Want to watch this video? Sign up for the course
or enter your email below to watch one free video.
Unlock This Video Now for FREE
This video is normally available to paying customers.
You may unlock this video for FREE. Enter your email address for instant access AND to receive ongoing updates and special discounts related to this topic.
Plank Exercise for Core Strength: Guide and Tips
Introduction to the Plank Exercise
The plank is a crucial body-weighted exercise for building muscular endurance in the core muscles.
Key Points of the Plank
- Proper Form: Keep elbows tucked in, maintain a neutral eye line looking towards the ground.
- Body Alignment: Ensure a straight line from the back of the neck to the ankles to avoid lower back strain.
- Engage the Core: Squeeze the glutes to stabilize the core and maintain a strong body position.
Adjust the difficulty of the plank exercise by modifying foot placement.
Variations for Difficulty
- Making it Harder: Lift one foot off the floor to increase instability and challenge the core.
- Making it Easier: Widen your feet for a more stable base, reducing overall tension.
Choose a position that suits your current fitness level and goals.
Timing and Progression
Start with aiming for 60 seconds in the plank position:
- Use a timer to maintain consistent timing.
- Focus on form throughout the exercise to avoid strain and maximize effectiveness.
- Gradually increase time spent in the plank to 90 seconds, two minutes, or incorporate weights for added challenge.
By progressing gradually and maintaining proper form, you can effectively build core strength with the plank exercise.