Planks are great exercises for strengthen and stabilizing the entire core area. While it primarily and directly works the frontal core (abdominal), it also works the lower back, glutes, obliques and hip flexors very effectively.
As the video shows, there are many variations of the frontal plank exercise: 4 point plank (where all both feet and both arms are in contact with the ground); 3 point plank; and the more advanced 2 point plank. When doing any variation, keep these points in mind:
- 1. keep the spine in alignment and parallel to the ground;
- 2. keep the head erect by looking forward, this helsp to reduce spinal curvature;
- 3. breathe deeply and easily, do not hold your breathe;
- 4. do not let the hips dip toward the ground nor elevate in the air;
- 5. hold it between 30-60 seconds, risk straining to maintain the position.
We always recommended that when working the core that all sides of the core be worked during the same workout to prevent muscular imbalances developing and to give the core a great symmetrical look.
If you have any questions about this or any other aspect of health, weight management, fitness and nutrition, contact us directly at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
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