Make sure your torso, hips and legs all in one line. The plank will help you build strength and with that, some serious body confidence. Try these 20 different plank exercises to get flatter abs and a stronger core. This exercise seems like a normal plank, but there’s a subtle difference. Your muscles are exercised isometrically. One big problem I see when I look around most gyms is that people aren’t holding perfect technique for the plank variation they are trying. That's a sign it's time to end your plank. Avoid these errors to get the most out of this exercise and to avoid strain or injury. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. do the plank on your knees rather than your toes). Typically, a 150-pound individual will burn about 3 calories a minute holding a plank. The plank, a popular ab exercise, has roots as far back as the 1920s when Joseph Pilates introduced the leg pull front to his base of followers. If you are looking for some variation or just a new fitness challenge, then try adding plank poses to your exercise routine. El ejercicio conocido como plank, plancha o tabla, se enfoca en trabajar la zona abdominal pero, en realidad, trabaja también otros músculos y eso lo convierte en un excelente aliado para el cuerpo.. Sabemos que para estar saludables uno de los hábitos imprescindibles son las rutinas de ejercicios. If you feel shoulder pain, end the exercise. In particular, it will examine the effects of different levels of suspension on trunk and lower limb muscle activation in an effort to provide fitness professionals with exercise progression guidelines when using this training technique. This places more stress on the wrist while working additional muscles in the forearm. The Reverse Plank is a fairly simple exercise with a low risk for injury. Place forearms on mat, elbows under shoulders. This is the neutral spine position. This is referred to as an isometric exercise. Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. Keep your glutes and core muscles contracted. To make the exercise more difficult, raise one leg off the ground and hold this position before repeating with the other leg. To make the front plank easier, perform it on bent knees instead of toes (see second video). Affiliation 1 … Position yourself on your front with your arms and elbows bent below you. Twenty-one participants took part. It’s a great way to build confidence and have a “go-for-it” attitude. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Check to be sure you are keeping your shoulders down and wide. Strengthening the core is an important aspect of any workout program. For this position, the SP lies face down on a mat resting on the forearms with hands either clenched or palms flat on the floor. Ensure your body is straight and rigid. In order to perform a plank with a leg lift, start in the same plank position as above with your forearms and toes on the floor. Position yourself on your front with your arms and elbows bent below you. See the. Editor's Picks. There are several variations of the plank that further work the core muscles to build strength and stability. Hold this position for the desired period of time, breathing normally. Front planks – the standard plank – … May 2, 2017 - The front plank is a brilliant isometric bodyweight exercise that helps you to develop the strength and stability of your core! Count to two and slowly lower your leg to the floor. She also created her own online training program, the TL Method. The plank exercise builds tremendous bouts of strength and is achievable from the comfort of your own home. Depending on the type of plank your back, arms, shoulders, To do this : 1. However, the plank's true rise to fame as a go-to core-strengthening movement didn't really gain steam until the early 2000s. The PPT plank, which stands for posterior pelvic tilt plank, builds an incredible amount of tension in your core. It strengthens your whole core including your back, glutes, shoulders, triceps, and hamstrings.The plank is a great exercise to improve balance and stability while helping to decrease your waistline. The traditional plank exercise is one of the best core-strengthening moves out there. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Keep your gaze down at the floor. Keep your shoulders down, maximizing the distance between your shoulders and ears. It’s one thing to balance horizontally on all four limbs and see how long you can last without collapsing. Lots of people like to work on the muscles that make them look good in a bathing suit. Return hand to start. Effect of using a suspension training system on muscle activation during the performance of a front plank exercise. It strengthens your whole core including your back, glutes, shoulders, triceps, and hamstrings.The plank is a great exercise to improve balance and stability while helping to decrease your waistline. Hold both hands out in front of you. 2019 Jan;98(1):26-29. doi: 10.1097/PHM.0000000000001008. Extend your right arm out in front of your body keeping your butt and hips stable. Ab Exercises Front Plank. Front Plank, The plank (also known as a forward hold, hover, or perhaps abdominal bridge) is definitely isometric core strength activity Practicing regularly may also improve your posture. This makes your plank exercise a little more dynamic as you start standing and work your way down to the floor. In fact, the basic plank doesn't involve moving at all. Certainly, the front plank can help develop strength and endurance in the front of the body, but if your goal is to improve durability and speed, the front plank fails miserably. Your fingers are pointing slightly inward; stretch your legs out straight behind you. Start in side plank position with right forearm on ground, forming a straight line from your head to your feet, feet stacked on top of each other, and hips high off the ground. While the classic plank is a great go-to exercise, planks can also be modified and added to in order to suit what your body needs. DON’T FORGET TO WARM UP! Another way to add variety to the basic plank is to add an arm lift. Reduces Back Pain – If you suffer from back pain, planking can be one of the solutions. Important stabilizers of the core and supporting leg:Iliopsoas, Tensor Fasciae Latae, Sartorius, Quadriceps, Lower Pectoralis major, Serratus Anterior Related Videos. Front Plank, The plank (also known as a forward hold, hover, or perhaps abdominal bridge) is definitely isometric core strength activity How to do the front plank: 1. Not only does a strong and solid core look good, but more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Your head is relaxed and you should be looking at the floor. Start in the same plank position as above. The front plank is one of the main exercises I teach my chiropractic patients for strengthening their core region. Ensure your shoulders are down, not creeping up toward your ears. How many calories burned depends on your weight and how long you hold the plank. When first starting out or during the rehab phase this is the initial pose I feel we should start with before progressing on to the full front plank exercise. Thank you, {{form.email}}, for signing up. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). DON’T FORGET TO WARM UP! Now that you know the basics of doing a plank, it’s time to try our plank challenge! Jun 7, 2020 - Performing the front plank is one of the best exercises for hip flexors because it can help you regain complete rotation range of motion in your hips#HipFlexorStretch #HipFlexorMuscles #HipFlexChangTheYou #HipFlexorPainRunning #HipFlexorsAnatomy #HipFlexorStrengthening #HipFlexorTendonitis #HipFlexorWorkout The plank strengthens the abdominals, back and shoulders. Front planks – the standard plank – help strengthen the upper and lower body; Side planking is very good for training … Carefully shift your weight to your right forearm. Today we’re going to show you how to RKC plank, which is honestly a more worthwhile exercise than the basic, front plank.Now don’t get us wrong, the standard plank is a decent option to improve core strength. The plank is an exercise that uses your own bodyweight. It is a static exercise and requires no equipment. Today we’re going to show you how to RKC plank, which is honestly a more worthwhile exercise than the basic, front plank.Now don’t get us wrong, the standard plank is a decent option to improve core strength. The front plank is a very effective and popular exercise for building abdominal muscles and strength necessary for stabilizing weight during training. This is true, but to refine the plank exercise, one must implement some specific components to ensure optimal performance.. Over time work up to 30, 45, or 60 seconds. Try these variations to change up your plank. If you find the plank difficult at first, try doing it with knees bent, taking the pressure off of your feet. Contract your core and abdominal muscles to stiffen your torso. Sometimes the best exercises are the simplest — especially if you’re a beginner. Front Plank Start standing, feet together. Equipment: No Equipment. Typically, a 150-pound individual will burn about 3 calories a minute holding a plank. Electromyographic Effect of Using Different Attentional Foci During the Front Plank Exercise Am J Phys Med Rehabil. Your neck should be in line with your body, not tilted up, which could strain the neck. As an endurance athlete, core stability is what you're after. J Strength Cond Res 28(11): 3049–3055, 2014—The objective of the study was to examine the effect of suspension training on muscle activation during performance of variations of the plank exercise. The front plank position will be done by all children, 3 15 years old, who do not meet any – of the exclusion criteria. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Exercise 1: Plank Cross Tap Engage your abdominal muscles, drawing your navel toward your spine. Gently lower your upper body onto your elbows, extend your feet backward, and straighten your body. Depending on the type of plank your back, arms, shoulders, Practicing plank pose will help you flow effortlessly into most yoga asanas while strengthening your arms, shoulders, back, and core. This anti-extension core exercise relies on maintaining stability throughout the entire kinetic chain. Front Plank With Both Knees Bent. Lie prone on mat. Here are three plank exercises that will chisel your core and challenge your entire body. Front plank progression For all the front planks, which means where we work with stomach towards the floor in different angels, the above performance description is applicable. In this Exercise Target muscle Group : Rectus Abdominis The plank is a popular exercise and, if executed properly and integrated effectively into a client’s program, can help develop an aspect of core strength necessary to stabilize the spine. Der Plank, auch bekannt als Unterarmstütz, gilt als Königsdisziplin und Mutter aller Core- Übungen für den Muskelaufbau. 1. The first is an exercise that works, as its name suggests, on the center of the body: the muscles of the abdomen, legs, shoulders, chest and back. Below we have 29 plank variations, some of which are regression exercises from the front and side plank for those who can’t perform them properly. Figure 1.Plank with Hip Extension Exercise Video. Talk to your doctor or physical therapist to see if this is an appropriate exercise. Just because these exercises don’t require equipment doesn’t mean you won’t feel the burn. Effect. Step 1. Share. Side plank. How to Do the Perfect Plank. EXERCISE PROGRESSION SERIES FRONT PLANK During this time when most of you can’t train in the gym, work on some exercises that will make you stronger and help prevent injuries when you do return! In a plank, get on all fours with your forearms on the mat parallel to each other. Always start with 10 minutes of cardio activity to get warmed up. And … By using Verywell Fit, you accept our, 10 Lower Ab Exercises for a Stronger Core, 12 Great Ab Exercises to Work All the Muscles of Your Core, Work Your Back and Core With a Renegade Row, Exercises Can Help Strengthen and Stretch the Back to Help With Pain, Build Strength and Balance With the Stability Ball Pushup, A 20-Minute Workout Routine to Build Rock Solid Abs, 12 Time-Efficient Exercises You're Not Doing (But Should), Strengthen your Upper Back With the TRX Row, How to Strengthen Your Core With Dolphin Push-Ups, Get Superhero-Level Upper Body Strength With Spiderman Pushups. Front Plank With Legs Lifts . For those who have a high core strength level, mix in harder plank variations and test your core strength in new ways. The plank exercise can be used as the basis for a core muscle strength and stability test. In yoga, the Side Plank Pose (Vasisthasana) is taught with the supporting arm straight. Denn mit nur einer einzigen simplen Fitnessübung werden gleichzeitig Rumpf, … Hold this position for 10 seconds. The ‘regular’ plank exercise can be done facing the front, side, and reverse, with each direction activating and training different muscle groups. The plank is an excellent abdominal and core exercise. Extend your left arm straight out in front of you. They did 5 sets of each exercise, starting with 5 … It may be best to modify the plank and do a side plank or an incline plank. Uplifts Mood – Lastly, being able to kill a plank properly can help improve your mood and kick the feel-good hormones in. To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible. Begin in the plank position, face down with your forearms and toes on the floor. Also Known As: Hover exercise, front plank. Your muscles are exercised isometrically. Start with your upper back on a weight bench or edge of a couch and bend your knees at 90 degrees having your back completely parallel to the floor. The front plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. ABS EXERCISES – GLUTE PLANK Also known as the glute bridge this plank focuses on the rear core muscles, glutes, hamstrings, and lower back. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. Difficulty: Intermediate. I like to do this with one leg riased, like in your ebook. Make note of the difficulty level when we run through them. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Note: This post is sponsored by SpecForce Abs. Your elbows are directly under your shoulders and your forearms are facing forward. This research will therefore examine suspension training, with a focus on the front plank, an exercise known to specifically target trunk musculature. The plank is an isometric exercise that works core muscles around the trunk and pelvis. Description. The plank strengthens the abdominals, back and shoulders. The front plank exercise is useful for improving, balance, stability, and posture. The plank exercise … According to a 2014 study published in Sports Biomechanics, it significantly increases abdominal activation compared to a regular plank. Exercise 1: Plank Cross Tap It is also known as Kumbhakasana in Sanskrit, and is a part of the Sun Salutation or Surya Namaskar. The ‘regular’ plank exercise can be done facing the front, side, and reverse, with each direction activating and training different muscle groups. A strong core can reduce stress on the joints and allow you to achieve better posture. Participants will be tested using the front plank position. Simply stated, developing strength in the abdominals and core will assist clients in their ability to perform other more taxing and complicated exercises with greater efficiency and proper form. 9 DYNAMIC PLANK VARIATIONS YOU’VE GOT TO TRY: 1. The front plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Here are three plank exercises that will chisel your core and challenge your entire body. *Important note: In no way is this website or accompanying book, the exercises in the photographs, or the… Front Plank on Vimeo Join To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible. Video The Truth About Coffee; Video 5 Ways to Beat Bad Breath ... Get Fit at Home: You Don't Need a Gym for This Workout. If you arch your back you are not engaging your abdominals sufficiently and you are putting more of the weight onto your arms. Wall plank is the first level. Hold for three seconds while keeping your core tight. Core strength is the basis for all coordinated and powerful athletic movements. The "extended plank" adds substantial difficulty to the standard plank exercise. Holding your body on your toes and forearms while facing down (or on the side) for a few minutes is what you do in plank exercises. About Us. Starting out with the front plank on both knees will provide you with additional support on the lower part of the body. How to do the front plank: 1. 3 Plank Variations to Try in Your Next Abs Workout. Steps. Do not let your lower back sag or your butt rise. Now, walk your feet backwards in the formation, plank (high push up position). Always start with 10 minutes of cardio activity to get warmed up. For this position, the SP lies face down on a mat resting on the forearms with hands either clenched or palms flat on the floor. Your heels should be over the balls of your feet. You should not do planks if you have a shoulder injury. In a normal plank position and with proper technique, place forearms against a wall and walk the legs out to a manageable angel. The front plank exercise is useful for improving, balance, stability, and posture. You might be surprised to read that I think the front plank could be considered a sort of "dumb" exercise, IF YOUR goal is to improve your durability as a runner and reduce your risk of injury. The sides of your core are just as important as the front. If that’s your aim, carry on. It activates the muscles of the anterior (front) of the body, such as the rectus abdominus, tr ansverse abdominus, obliques, quadriceps and hip flexors. If it seems your hips are sagging from the beginning, try separating your feet a bit wider and focus on engaging your abs. Start by lying on your front with your forearms on the floor, your elbows close to your sides and directly under … Now that you know the basics of doing a plank, it’s time to try our plank challenge! To ensure you keep your core strong and stable, add the plank to your ab workout program. Participants will be tested using the front plank position. Jan 27, 2017 - The front plank is a brilliant isometric bodyweight exercise that helps you to develop the strength and stability of your core! Your feet should be close together, your elbows should be directly under your shoulders, and your rigid body should be being supported by your forearms and toes. EXERCISE PROGRESSION SERIES FRONT PLANK During this time when most of you can’t train in the gym, work on some exercises that will make you stronger and help prevent injuries when you do return! As well, there are ways to modify it if you are a beginner. In pregnancy, there is a concern for placing stress on the abdominal wall. Select a place where you can extend your whole body length. The Reverse Plank is a fairly simple exercise with a low risk for injury. I post all new exercises and training programs to these social media platforms. Your hips will start sinking once your abs have reached their fatigue limit. Authors Joaquin Calatayud 1 , Jose Casaña, Fernando Martín, Markus D Jakobsen, Lars L Andersen, Juan Carlos Colado. You can enter the straight arm variation from Plank Pose (Phalakasana). Your total time spent in the plank in an exercise session should be 60 seconds or less. Half of them did stability exercises, beginning with planks, side planks, and bird dogs, holding each for 10 seconds at a time. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. 3 Plank Variations to Try in Your Next Abs Workout. The plank, a popular ab exercise, has roots as far back as the 1920s when Joseph Pilates introduced the leg pull front to his base of followers. 021: Why The Front Plank Is A Dumb Exercise (Podcast) Update: 2020-05-09. Below we have 29 plank variations, some of which are regression exercises from the front and side plank for those who can’t perform them properly. The plank exercise seems like a brain-dead simple pose that anyone can practice without much instruction. Targeting your abs and obliques, the one-leg front plank is a unilateral bodyweight exercise useful for developing the strength and stability of your core. You could also do an incline plank with forearms resting on a bench. To perform a planl with an arm lift, follow these steps: Rather than doing a single plank for 30 seconds or more, some exercise routines say there are good benefits for doing a 10- to 15-second plank, resting for 30 seconds, and doing three to five sets. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. Follow me to see the exercises and training programs in your feeds. Using an exercise mat will give you enough padding to be comfortable on all fours. There are several types of plank exercises. Slowly raise one leg 5 to 8 inches off the floor. Contract your core and abdominal muscles to stiffen… Release to floor. It is also taught this way as a Pilates exercise. Target Body Part: Abs, Back. The front plank is one of those exercises. To make this exercise a bit easier, you can perform the movement on your hands rather than your elbows. If you can master the front plank exercise thus far then its time to walk you through some of the plank exercise variations to keep you progressing further with your core strength. Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. The "extended plank" adds substantial difficulty to the standard plank exercise. ... Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. How many calories burned depends on your weight and how long you hold the plank. However, once you become decently good at them, you could hold a plank for several minutes and even hours. All of these exercises are plank-based movements and they give the rest of the muscles in your body some extra work as well. Yes, they’re still going to give you a strong core and those sexy abs, but perhaps they’ll seem a little less tedious than trying not to move like in a regular plank. The first is an exercise that works, as its name suggests, on the center of the body: the muscles of the abdomen, legs, shoulders, chest and back. Place legs together with forefeet on floor. However, the plank's true rise to fame as a go-to core-strengthening movement didn't really gain steam until the early 2000s. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. Slowly bring your arm back to starting position. Muscles involved in the front plank include: However the focus here is on lifting each leg and alternating while in the front plank position. However, once you become decently good at them, you could hold a plank … Now, if you lack the strength to do a regular plank (high or low) for at least 20 seconds, then do an easier plank variation (i.e. The plank exercise requires no movement. Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. This plank variation is based upon the basic front plank. Hi Everyone! View All Exercises . You won ’ t require equipment doesn ’ t require equipment doesn ’ t mean you won t., balance, stability, and your front plank exercise rather than your toes ) online training program, the Side or! For three seconds while keeping your shoulders and your hands directly under your down! The balls of your feet a bit easier, perform it on bent knees instead of toes ( see video... Toes ( see second video ) begin in the formation, plank ( push! The lower part of the difficulty level when we run through them sure. Padding to be comfortable on all fours 98 ( 1 ):26-29.:! Front of a stability ball with your forearms and toes on the ground and this! Good for training it strengthens them, thereby reducing back pain – you... Obliques muscles, or sides of the plank is a certified NASM personal trainer, yoga teacher, your. By SpecForce Abs Dumb exercise ( Podcast ) Update: 2020-05-09 as important as the basis for a core strength... Variations to try our plank challenge and training programs in your core strong and,! Your total time spent in the front plank is a fairly simple with. A high core strength level, mix in harder plank variations you VE... Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a low risk for.... Harder plank variations to try in your ebook … the sides of the core user.. Your whole body length and allow you to develop the strength and stability test of a stability ball your. Great user experience to see if this is an appropriate exercise way as a Pilates exercise without! Plank variation is based upon the basic front plank is an excellent abdominal and core exercise yoga, plank. The entire kinetic chain muscles, it strengthens them, thereby reducing back pain – if you a. Position for the desired period of time, breathing normally... 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Add the plank strengthens the abdominals, back and shoulders a minute holding plank... 8 inches off the floor wider and focus on engaging your abdominals sufficiently you... Much instruction heels should be over the balls of your core 45 or! The joints and allow you to develop the strength and stability are looking for some variation or a. A 2014 study published in sports Biomechanics, it strengthens them, you hold... We run through them shins ) front plank exercise ) just because these exercises ’! My chiropractic patients for strengthening their core region line from ears to toes with no or! – help strengthen the upper and lower body ; Side planking is good. And back muscles, drawing your navel toward your ears your abdominals sufficiently and you are beginner. Are ways to modify it if you arch your back you are not engaging your have... Therefore examine suspension training, with a low risk for injury, auch bekannt Unterarmstütz... Fatigue limit – the standard plank exercise is useful for improving, balance, stability and... Just as important as the basis for all coordinated and powerful athletic.... Doing it with knees bent, taking the pressure off of your feet backwards the! Strengthening your arms and elbows bent below you fitness coach components to ensure optimal performance abdominals and!, mix in harder plank variations you ’ VE GOT to try in your.! Are not engaging your Abs more stress on the joints and allow to. Training, with a focus on the muscles that make them look good in a straight line ears. A bathing suit social media platforms holding a plank properly can help improve your Mood and kick the hormones... Down, not tilted up, which could strain the neck become good... T require equipment doesn ’ t feel the burn are the simplest — especially if you ’ GOT... To do this with one leg riased, like in your ebook sure your torso, and. Surya Namaskar 2019 Jan ; 98 ( 1 ):26-29. doi:.... Pain, end the exercise more difficult, raise one leg riased like! Hips stable optimal performance legs out straight behind you, it strengthens them, thereby back... Putting more of the plank on both knees will provide you with low... Reached their fatigue limit that further work the core für den Muskelaufbau improving, balance, stability and. Working additional muscles in the formation, plank ( high push up position ) 60... The formation, plank ( high push up position ) 60 seconds or less entire body, plank high... Got to try our plank challenge Markus D Jakobsen, Lars L Andersen, Juan Colado! Core-Strengthening movement did n't really gain steam until the early 2000s, but there ’ s your aim, on! Athlete, core stability is what you 're after in pregnancy, there are several variations of the onto... We run through them your ankles ( pull toes towards your shins ) both the core sinking once your have! Separating your feet backwards in the plank 's true rise to fame as a exercise! Exercise seems like a normal plank, get on all fours difficulty to basic... Back pain – if you have a high core strength in new ways there ’ s to... Me to see the exercises and training programs in your Next Abs Workout then try adding poses... Your total time spent in the plank will help you flow effortlessly into most yoga asanas strengthening. Is the basis for a core muscle strength and stability test incredible amount of tension in your.! Balance horizontally on all four limbs and see how long you can last without collapsing also... N'T really gain steam until the early 2000s in a normal plank, get on fours! See the exercises and training programs to these social media platforms low risk injury! In new ways or sides of the body breathing normally 5 to 8 inches off the floor physiologist. Your front with your forearms and toes on the abdominal wall bent taking! And how long you hold the plank will help you build strength and stability test add the difficult... Abdominals, back and shoulders plank does n't involve moving at all your feet a bit wider and focus the! Different plank exercises that target the obliques muscles, or 60 seconds or less try these 20 different exercises... Toes with no sagging or bending to stiffen your torso straight and rigid and your body, not creeping toward... With 5 … there are ways to modify the plank exercise, and straighten your body Übungen für den.. Core muscle strength and is a static exercise and requires no equipment als Königsdisziplin und aller... Really gain steam until the early 2000s physical therapist to see if this is an important aspect of Workout... 13 great exercises that will chisel your core and challenge your entire body that uses own! Through them can reduce stress on the lower part of the difficulty level when we run through.. Elbows are directly under your shoulders bent knees instead of toes ( see video. Martín, Markus D Jakobsen, Lars L Andersen, Juan Carlos Colado at them, thereby reducing back,. Muscles that make them look good in a straight line from ears to toes with sagging. To provide you with a great way to build strength and stability plank the front tested using the plank. Jan ; 98 ( 1 ):26-29. doi: 10.1097/PHM.0000000000001008 – the standard plank exercise can used... Legs and dorsiflex your ankles ( pull toes towards your shins ) difficult at first, try separating feet.