The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

FULL PLANK

Hold a plank position in full elbow extension position with your legs spread slightly apart as shown. Do not let your back arch down. Hold for 60 seconds.

MODIFIED PLANK

Plank exercise can be very challenging to beginners. To modify position place:
1.   KNEES ON THE FLOOR

While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time.  Hold for 60 seconds

2.  SIDE PLANK MODIFIED

While lying on your side with your knees bent, lift your body up on your elbow and knees. Try and maintain a straight spine.

3. WALL LEAN/WALL PLANK

Lean on your hands on the wall with your body angled forward.  Your body should be in a good plank position, and your Kegel and transverse abdominal muscles  contracted Chronic back pain.  Stay up on the balls of your feet.

4. SIDE WALL LEAN

Stand to the side next to a wall, a couple feet away from the wall.  Step away from the wall and lean into it propping yourself up on your elbow. Tighten your abdominal, buttocks and thighs and hold a straight spine.

ADVANCED PLANK

1. FULL PLANK – ALTERNATE LEGS

Hold a plank position in full elbow extension position with your legs spread slightly apart as shown. Do not let your back arch down. While holding this position, raise one leg up and then set it back down. Then perform on the opposite leg and repeat

2.  FULL PLANK – ALTERNATE ARMS

Hold a plank position in full elbow extension position with your legs spread slightly apart as shown. Do not let your back arch down. While holding this position, raise one arm up and then set it back down. Then perform on the opposite arm and repeat.

3.  PLANK WITH HIP EXTENSION

Lie face down and then perform a plank so that your toes and forearms support your body off the ground. Maintain a straight and stable spine the entire time.

Next, bend one knee to 90 degrees and then raise it up towards the ceiling. Lower back down and repeat.

The plank strengthens the abdominals, back, shoulders, and legs.

4.  FULL PLANK WITH ROTATION

Hold a plank position in full elbow extension position with your legs spread apart as shown.

Next, lift one arm up and behind you as you rotate your trunk and head in the same direction. Return and repeat on the other side.

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fitbytandem

My life revolves around health and fitness. As a young child, I enjoyed the different style of dance. As an adult, I became a physical therapist. I helped people recover from injuries, pain or surgery. I also enjoy working out in my spare time. So I started teaching group fitness classes.
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