A pelvic plank is an isometric exercise; you hold a static position -- the top of a pushup -- for an extended period. The plank exercise targets your abdominal and your lower back muscles, although muscles in your upper back and thighs assist. The basic pelvic plank is the top position of a pushup; you hold yourself up with your hands and feet on the floor. A bent-knee plank is an easier variation, and a stability ball plank is a more challenging variation.
Standard Plank
Step 1
Kneel on a mat and place your hands flat on the floor about shoulder-width apart.
Step 2
Lift your knees off the floor and extend your legs out behind you.
Step 3
Check your body position. Your hands are directly under your shoulders, your arms are fully extended and your body is a straight line from your neck to your ankles.
Step 4
Pull your bellybutton toward the ceiling to activate your abdominal muscles and squeeze your glutes.
Step 5
Breathe normally. Hold this position for five or more seconds.
Bent-knee Plank
Step 1
Kneel on a mat and place your hands flat on the floor, about shoulder-width apart.
Step 2
Walk your hands forward and drop your hips until your body is a straight line from your neck to your knees.
Step 3
Lift your feet off the floor and support your weight on your knees. Cross your ankles if desired.
Step 4
Check your body position. Your hands should be directly below your shoulders with your arms fully extended.
Step 5
Pull your bellybutton toward the ceiling to activate your abdominal muscles and squeeze your glutes.
Step 6
Breathe normally. Hold this position for five or more seconds.
Stability Ball Plank
Step 1
Set a stability ball on a mat and kneel, facing the ball.
Step 2
Clasp your hands together and place your forearms on top of the ball.
Step 3
Lift your knees off the floor and extend your legs behind you.
Step 4
Ensure your hips are in line with your body. Do not allow them to sag or lift.
Step 5
Pull your bellybutton toward the ceiling to activate your abdominal muscles and squeeze your glutes.
Step 6
Breathe normally. Hold this position for five or more seconds.
Tips and Warnings
- If holding yourself up on your hands hurts your wrists, support your weight on your forearms. Position your elbows directly below your shoulders. You can also do the stability ball plank on your knees and work your way up to the full plank.
- Consult a physician before starting an exercise program. Only hold the plank for as long as you have good form. If your hips begin to sag or lift, rest for a moment.
Things You'll Need
- Mat
- Stability ball
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