The plank abs exercise is a move that tightens, tones and strengthens your inner core muscles in addition to your abdominal muscles. CNN recommends it as an excellent all-around core strengthening exercise that works multiple muscle groups at the same time. Building your core strength with the plank has the potential to make a big difference in your posture, balance and the quality of your daily movements.
How to Do It
A basic plank involves supporting the torso and legs in a straight line with the forearms and toes. The "Daily Mail" recommends getting into the pose by starting on your knees and elbows. You should lock your hands together so that they form the tip of a triangle, with the other two points at your elbows. Keep your forearms flat on the ground. Then press down on your forearms and straighten your legs, lifting them up with your torso. As you hold the pose, try to contract and tighten your abdominal and core muscles and keep your body in a straight line from your shoulders to your heels. Hold the pose for as long as you can keep the correct form.
Side Plank
The side plank is a variation on the basic plank that works the oblique muscles in addition to the inner core muscles and abdominals. To do the side plank, lie flat on your right (or left) side and prop up your torso with your elbow and forearm. Lift one foot on top of the other and rest it there during the move. Then push up with your right forearm, lifting your whole torso and your legs off the floor and holding them in a straight diagonal line. Pull in your abdominal and core muscles, and keep them contracted during the move. You can place your free arm on your hip or lift it straight up in the air.
Results
The more often you do the plank, the longer you will be able to hold it and the stronger your muscles will become. According to the Mayo Clinic, in addition to toning your upper and lower abdominal muscles, the plank pose strengthens your inner core and back muscles, and it improves your overall balance and posture.
Modifications
The Mayo Clinic suggests plank modifications using the knees or a fitness ball for people who find the full pose too difficult. In the knee modification, your upper body should be in the same position as for the basic plank, but you will balance and hold your torso between your forearms and your knees, with your knees on the ground and your feet out behind you. With a fitness ball, keep your hands instead of your forearms on the ground, and move your hands forward in the pose until the ball is under your upper thighs.
Cautions
The plank can strain your lower back if you have especially bad posture or a previous back injury. Before doing the pose regularly, consult your physician to make sure that it won't harm you.
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