Want a core exercise that will target the entire core and require no equipment?  The plank is an excellent isometric core strengthening exercise. plank-400Chances are you’ve done it before, but have you been doing it the right way? Find out below.

Target Muscle Group:

The primary muscles involved in the plank are: erector spinae, rectus abdominis, and transverse abdominis.

The secondary muscles include: synergists/segmental stabilizers, trapezius, rhomboids, rotator cuff, all three deltoid muscles, pectorals, serratus anterior, gluteus maximus, quadriceps and gastrocnemius.

Performance Points:

  • Begin lying on your stomach on an exercise mat with your elbows directly under your shoulders palms and forearms flat to the floor.
  • Lift your hips up off the floor by engaging your abdominal muscles and keep your body in a straight line from your shoulders to your heels. Avoid hiking your hips into the air.
  • Make the plank active by engaging your glutes, locking in your lats at the shoulder, and actively pushing through the floor to keep your shoulder blades separated and flat to your back.
  • As you hold the plank, ensure you keep space between head and shoulders as you gaze at the floor.
  • Attempt to hold the plank in intervals of 20s.

Modifications:

  • Level 1: The plank can be performed on the forearms (elbows directly below the shoulders) and the knees
  • Level 2: Extending the legs and tucking the toes will make your plank more challenging.  You can also come up into high plank (extend the arms, wrists and elbows directly under the shoulders)
  • Level 3: Increase the duration of the plank or try lifting and extending opposite arm to leg or taking your plank onto a BOSU or a stability ball

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by Cindy Hunt

Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer.  She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program.  She holds numerous group fitness certifications.  Her passion lies in motivating others to get active and pursue a healthy lifestyle.  She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.