PLANKS ARE ONE of the most common exercises to help develop your abdominal muscles but they’re also one of the most poorly-executed.
If you’re set to undertake a fitness programme next month, chances are you’ll be prescribed planks, so get ahead of the game and follow our step-by-step guide to perform them correctly.
One of the reasons they’ve become so popular is because they require no extra equipment – a mat is optional – so they can be done just about anywhere.
The basic straight-arm plank
- Plant your hands directly under the shoulders slightly wider than shoulder width apart like you’re about to do a push-up (arms extended).
- Squeeze the glutes to stabilize the bottom half of the body (really focus on squeezing).
- Stay looking down at the floor with your head in line with your spine.
- Hold this position for 30 seconds if it’s your first time. As you get better hold the plank for as long as possible, aiming to build up to two minutes!
The knee plank
- This plank is for the absolute novice as it’s easier to hold than the traditional straight-arm plank.
- By resting the knees on the ground, there’s less stress on your lower back.
- If your knees feel uncomfortable, rest them on a mat – but aim to get off your knees as soon as possible.
The side plank
This variation engages the oblique muscles (often referred to as love handles).
- Lie on your side with your legs stacked on top of one another and prop your body up on the hand or elbow while keeping your feet stacked.
- Alter the position by raising the opposing arm or leg in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body.
This just provides added support.
