Planks Anyone?

Recently planking has become very popular and when done correctly could strengthen your upper abs, lower abs, and your obliques (ab muscles along the sides of your stomach).  Planking can also improve your posture and prevent back injuries. 


Form is very important when doing this exercise so please follow these steps:

• Lie face down on a mat balancing on your toes and forearms (pictured above) making sure your elbows are directly under your shoulder
• Keep your back flat and your body straight from head to ears (if you can see your toes, your head is too low) 
• Try to pull your belly button to your spine. This will keep your abs contracted so your body won't sag in the middle.  This is especially important as you get tired.
• Don't forget to breath! Try to take deep and even breaths. 
• Don't be alarmed if you start to shake, it just means this exercise is new to these muscles and they are straining :)

If you are a beginner, hold this position for 30 seconds 3 times with a 15 second break in between. If you are more experienced, hold this position for 30 seconds 5 times with a 10 second break in between.

Once you are able to do the above exercise with little or no difficulty, add some variation to your plank. My favorite is the Leg Lift Plank:

• While you are in plank position lift one straight leg in the air 3 to 5 inches. 
• Hold for 5 seconds then switch legs

This can also be done with the arms and to really make it difficult, raise the opposite arm and leg and hold that position for 5 seconds then alternate.

Try to do some planking three times a week and you'll be on your way to a stronger core! Check back for more core strengthening exercises :)

Happy Planking!