Plank

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:

Primary Muscles

Abdominals
Obliques

Secondary Muscles

Lower Back
Shoulders
Glutes
Legs
Chest

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.