Every woman is in search of the holy grail of a tight tummy, firm butt and toned back! The Plank, when executed with correct form, is the ideal tool to achieve these goals! Requiring minimal floor space and no fancy equipment take The Plank anywhere you go!
The Basics
If you're a complete novice then make sure to start off 'small' and modify as you get stronger!
Beginner: Low Plank
Lie down on the floor and come up onto your elbows and toes. Lift your abdomen so that you form a straight line from your feet to your hips and shoulders (Note: If you struggle with this form then to start with keep your knees on the ground)!
Avoid (i) the bum stuck up in air and (ii) the 'sea lion' look which has the hips dropping too low to the floor! Make sure to consciously tighten your ab and core muscles while at the same time tightening the buttocks! Remember to breathe throughout the exercise!
Hold the Plank for as long as you can keep correct form and once the hips start to sag take a break!
Challenge yourself, time the duration of each planking session, try to beat your best time each day! When you get to 1 minute it's time to switch things up!
Try 3 planks to start and build up from there as you get stronger!
Intermediate: High Plank
Remember all the points on form from the Beginner section but now switch up to a High Plank - instead of using the elbows now come up into a straight arm position with the hands directly under the shoulders! More than ever using this version of the exercise its important not to drop or raise the hips as it could result in back pain!
Build up the reps and duration of each rep as you get stronger!
Expert:
Now that you're comfortable holding the High Plank with correct form for at least 2 minutes there's numerous adaptions we can throw in to challenge those abs further!
Adaption #1: Shoulder-Tap: Holding the High Plank position slowly touch your right-hand off your left shoulder followed by left-hand off the right shoulder! As you continue with the shoulder-tapping make sure not to allow your body move side-to-side by squeezing your abs and core muscles!
Adaption #2: Plank-Punch: Start off in High Plank and alternate between punching out over your head with your left and right fists! Be careful to keep looking down at the floor so as not to strain your neck! Keep the core tight and avoid any movement side-to-side!
Adaption #3: Superman: Possibly one of the toughest variations of the plank, if you master this one you're the ultimate plank lioness! Assume the High Plank position and slowly punch out with the left had similar to the Plank-Punch but this time lift your right foot off the ground squeezing your back muscles in the process! Bring the left hand and right foot back to the ground slowly and immediately switch punch out with the right hand and lifting the left foot! When you do this exercise you will almost certainly wobble from side to side as you're recruiting a huge range of muscles (abs, core, legs, butt, shoulders, arms) that must learn to work together to try hold the body stable! Persevere and you'll get there in the end!
- Paul O'Callaghan from evofitness.ie
Image Credit: Maura Stanford