Description:

The Plank is an isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. This exercise primarily targets the core muscles, including the abdominals, lower back, and shoulders.

Benefits:

Planks help to improve core strength, stability, and endurance. They also engage multiple muscle groups, including the shoulders, back, and glutes, making them an effective full-body exercise.

Profile:

Equipment:	None
Type:	Bodyweight
Tempo:	Static
Level:	Beginner

Muscles:

Classification:

Utility:	Basic
Mechanics:	Isometric
Force:	Hold

Instructions:

• Step 1: Begin in a forearm plank position with your forearms on the ground and your elbows directly beneath your shoulders.
• Step 2: Extend your legs behind you, keeping your feet hip-width apart and your body in a straight line from head to heels.
• Step 3: Engage your core and glutes, and hold the position without letting your hips sag or rise.
• Step 4: Maintain the position for the desired amount of time, focusing on keeping your body straight and your core engaged.

Common Mistakes:

• Allowing the hips to sag or rise
• Not engaging the core muscles
• Holding the breath
• To avoid these mistakes, keep your core engaged, maintain a straight line from head to heels, and remember to breathe steadily throughout the exercise.

Variations:

• Side Plank
• Plank with Leg Lift
• Plank with Arm Lift
• Plank with Shoulder Taps
• Dynamic Plank

Links to each will be provided as they are added to the website.

Safety Tips:

• Always perform a proper warm-up before doing planks.
• Maintain proper form throughout the exercise to prevent injury.
• If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Planks are a versatile and effective way to build core strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.

EXERCISES