Plank exercises strengthen your joints and muscles that stabilize your spine. Plank exercises strengthen your abs, particularly your inner abdominal muscles, says sport science expert Glen Danbury. Therapeutic benefits associated with plank exercises include relief from stress, anxiety and fatigue. Your individual strength and skill determines how long you hold your position while performing plank exercises. "Yoga Journal" recommends holding your position for 15 seconds for most plank exercises.
Basic Plank
The basic plank involves pushing your body upward in a pushup fashion, which positions your arms perpendicular with the floor. Keep your back straight while spreading your shoulder blades away from your spine. Lengthen the space between your collarbone and breastbone, and look directly at the floor to lift the base of your skull away from the back of your neck. The basic plank strengthens your arms, wrists and spine. Performing this exercise also helps tone your abdominal muscles. "Yoga Journal" recommends holding the basic plank for 30 seconds, and progressing to a minute as your strength improves.
Side Plank
Perform the side plank by starting with both hands and knees on the floor with your knees directly over your hips. Straighten your legs to lift both knees off the floor while keeping both hands on the floor. Shift to the outside edge of one foot, and stack your other foot on top of the supporting foot. Support your weight with the arm on the same side of the supporting foot. Release your free arm and turn your body 90 degrees to bring it perpendicular with the floor, and extend the free arm straight up. The side plank pose strengthens your arms, legs and abs while stretching your wrists and hamstrings. Hold the side plank for 15 to 30 seconds depending on your strength and skill.
Dolphin Plank
The dolphin plank involves stabilizing the length of your body with your toes and elbows. Start with your hands and knees on the floor with your hips directly below your knees and your shoulders directly above your wrists. Press your palms together and forearms into the floor as you straighten your legs, and lift your knees off the floor. Walk your feet back until your shoulders are directly over your elbows and your torso is parallel with the floor. The dolphin plank stretches your shoulders, hamstrings and calves, while strengthening your arms and legs and core muscles. Side plank exercises provide stress relief and help prevent osteoporosis, according to "Yoga Journal." Hold dolphin planks for 30 seconds and progress up to one minute as your strength and skill improve.
Upward Plank
Initiate the upward plank by sitting on the floor with straightened legs together, and extended forward. Place the palms of both hands flat on the floor several inches behind your hips with your fingers pointing forward. Bend your knees, and place the bottom of your feet on the floor. Straighten your arms by pressing your feet and hands against the floor, and lifting your body to bring your torso parallel with the floor. The upward plank strengthens your arms, wrists and legs. "Yoga Journal" notes that upward plank exercises have energizing benefits. Hold upward planks for 30 seconds.
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