Exercise : Plank

Benefits of planks

Planks involve a more complete and comprehensive balance of the muscles of the abdominal, obliques, spinal erectors, and to some extent muscles in the glutes, shoulder, chest and arms. Planks use an isometric contraction to target the core musculature, and muscle activation has been shown to be almost twice as active as in a standard sit-up. Planks, if done correctly, are safe and put no unnecessary strain or compression on the spine. Variations of the plank movement can be performed to increase or decrease difficulty and target different muscles

Drawbacks of Planks:

Joint limitations in the elbows, shoulders, or feet can potentially negatively affect your ability to correctly perform the exercise. If you are very weak in the core musculature, you might find it difficult to maintain proper positioning in the movement for more than a few seconds, and therefore limited progress can be seen in the early stages of performing the exercise.

How to do it: Start by resting on the forearms and toes while keeping the body in a straight line from neck to ankles . Make a Double chin / tuck the chin to activate the deep neck flexors. Next, “squeeze the Glutes and Quads.” The elbows and feet won’t move.

How to modify it: If this version is too difficult, rest your knees on the floor. The body should be in a straight line from neck to knees and “pull the knees toward the hips” instead of “pull the feet toward the hips.”

Ref. ISSA, CES