The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes.
Tips
- To ensure you’re getting the maximum benefit from the core muscles make sure you’re not sticking your bum in the air and your back is flat.
- Don’t let your head drop as you perform a plank – ensure your head and neck are in line with your back so you’re looking at the floor.
Variations
Knee Plank
- Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.
- Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head.
- Hold the position for as long as you can. Don’t worry if you abs muscles start shaking. This is a sign that you are working your abs.
Full Plank
- Start in a press-up position.
- Bend your elbows until your forearms are on the floor beneath your shoulders so your body is in a straight line from your feet to your head.
- Keep your abs tight and look at the space between your hands to ensure a neutral spine position.
- Hold the position for as long as you can.