5-Minute Workout: The Plank
May 25, 2013 03:45PM
By Bailey Hemphill
Setup & Starting Position:
- Brace your core as strong as you can (imagine you’re anticipating the impact of a punch in the stomach) and distribute your weight evenly between your arms and toes.
- If you can’t hold this position, you can also do this exercise with your forearms on the floor. Just make sure your elbows don’t move on the floor.
- Hold either position for 30 seconds. Brace your core and squeeze your glutes as you hold.
- Add time to the position hold or try doing the exercise with your arms fully extended as the exercise gets easier.
Tip: The entire time you are doing this exercise, your core should be activated as much as possible. If you’ve heard someone in the past say, “Try and pull your belly button into your spine,” do not follow that advice. This makes it almost impossible to make your core as strong as possible.
Erik Bird is a personal trainer at Lifetime Fitness and is ACE-CPT, NASM-CPT-CES-PES, HKC Kettlebell certified. For more information, visit lifetimefitness.com.