The plank is an exercise, or a series of exercises done in variation. It targets the core of your body, the abdomen and back. The plank also strengthens your arms and shoulders. It is part of the sun salutation series of poses in classic yoga. In Pilates, it can be done entirely on its own or as part of your floor work. If you suffer from carpal tunnel syndrome or struggle with wrist issues, modify the exercise to resting on your forearms rather than resting on your hands.
Basic Plank
Step 1
Lie face down with your hands under your shoulders and feet together. Be sure you are lying on a supportive surface, such as a yoga mat or carpet, as surfaces such as hardwood or tile floors make this exercise harder on your wrists.
Step 2
Lift yourself from the floor onto your hands and balls of your feet. To do so, inhale, curl your toes under and slowly raise your body until your arms are fully extended. Don't drop your hips or hunch your shoulders. The plank is so called because this is what you are creating, a single, long line, similar to a plank of wood. Keep your your hips, shoulders and neck aligned.
Step 3
Hold for 30 seconds to one minute. Focus on keeping your core engaged, your gaze soft and relaxed. Keep your shoulders and your scapulae--the area from the sides of your neck through your shoulder blades--down by engaging the trapezius, deltoid and latissimus dorsi muscles that so you get the full benefit of the exercise. Press your thighs up, and your tailbone down, to keep proper alignment. Think of lengthening your spine and pressing toward your heels.
Step 4
Lower your knees to floor and bend your elbows to release from the plank and return to a full lying position. Repeat as you are able, up to three separate holds.
Side Plank
Step 1
Roll onto your side. Place your bent arm under your shoulder. Bend your knees, so that your hips, neck and shoulders are aligned, but your knees are bent.
Step 2
Lift your hips to create a side plank. Use your oblique muscles, the muscles that run down either side of your abdominals. Hold for 30 seconds to one minute. Drop your hips down to the floor, and release the hold.
Step 3
Switch sides and repeat as your are able, up to three separate holds per side.
Things You'll Need
- Yoga mat or soft surface
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