The basic plank is an isolation move that engages a good majority of the muscles in your body but the primary focus will be on your core muscles. Conditioning your back and abs not only helps you to look better and stand straighter, when toned and healthy, these two muscle groups make us feel good all over.
how to do the basic plank.
Lie face down with your legs together and straight out behind you, toes to the floor. Keep your neck extended straight out from your spine. Focus on pulling the belly button into the spine to keep your abs tight. Inhale, then exhale and push yourself up onto your elbows with forearms on the floor and hands clasped together in front of you. Keep your elbows directly under your shoulders and maintain a straight line from the tip of your head to your feet. Hold the position as long as you can maintain good form.
technique & proper body mechanics for the basic plank.
Make sure to keep belly button drawn up and in and shoulders back and down.
Do not allow your chest to sag to the floor or arch your back.
Keep elbows directly under shoulders and hips level to prevent wrist, back, and shoulder strain.
Consciously engaging glutes and leg muscles while pushing back through the heels can help to maintain the proper position and prevent leaning forward over the elbows.
basic plank alternatives.
The extended plank can be a bit easier if you are struggling to maintain good form. Rather than resting on your elbows, place your palms on the floor to the sides of your chest, in line with your shoulders. Inhale, then exhale and push yourself up by straightening your arms, maintaining a straight line from the tip of your head to your feet. Hold the position as long as you can maintain good form.
post basic plank stretch.
After a set of planks, sit back on your heels, stretch your arms out in front of you, and bring your head to the floor.
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No matter what your fitness level, you can jump into this 30-day challenge and get your health & fitness journey started. Let your body and your knowledge of your time, commitment, and fitness level determine what intensity is best for you. Over 30 days, you will complete 8 basic moves 5 days each week. You’ll start out small, but if you choose to start and progress at suggested levels, you should be able to do the following at the final workout:
- Cardio Warm-Up – 10 minutes
- Push-ups – 45
- Squats – 45
- Bench Dips – 45
- Glute Bridges – 45
- Plank Rows – 90 (45 each side)
- Lunges – 90 (45 each side)
- Basic Plank – 2 minutes
- Side Jackknives – 90 (45 each side)
- Cool-Down Stretch
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