Plank

The plank is an exercise designed to strengthen the core muscles

Movements

The plank is done by holding your body in the same position without movement

Muscles

Within the core, the muscles are divided into two types: the stabilizers and the movers.

Stabilizers:

  • Transverse abdominis
  • Internal obliques
  • Lumbar multifidus
  • Pelvic floor muscles
  • Diaphragm
  • Transverspinalis

Movers:

  • Rectus abdominis
  • External obliques
  • Erector spinae
  • Latissimus dorsi
  • Hamstrings
  • Hip adductors
  • Hip abductors
Advanced

The plank is the best know of all core exercises, yet many don’t know how to perform this exercise correctly and end up with a sore back.

One of the most crucial things to know is that you should never hang into the spine. Your abdominal muscles should hold you straight. You are better off holding your butt to high than to low.

How to do it

1. Plant the elbows directly under the shoulders 

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Exercise Tips:

  1. Try to push your elbows and toes through the floor as if you want them to connect below you
  2. Don’t round your shoulders, instead keep your shoulder blades slightly squeezed together
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