Plank

How to perform the Plank

•  Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you.
•  Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched. You should look to attain a straight line between your shoulders and toes.
• Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.
• Breathe evenly throughout the move. It’s an easy mistake to try and hold your breath during the exertion, but it’ll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
• Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 to 90 seconds at a time.
• Make the move more challenging as you gain strength by lifting one leg at a time behind you. Inhale as you lift the leg, and exhale as you lower.

Video: Plank Exercise

Muscles Targeted: Core Muscles

Points to Remember

Keep your body weight balanced and focus on working your core muscles (abs, back and hips), rather than your legs and arms. Keep breathing throughout. Take steady breaths, and never hold your breath.
1.    Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.

Variations: Plank

Plank with Leg Lift
Plank with Arm Lift
Side Plank

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