Video Series - Plank

Muscle Matters! Here is exercise number three of our top 5 exercises for maintaining strength that were given during a recent blog interview (link). Because we feel this is such a good overall exercise you will see it show up again and again on your strength training plans. If done correctly and consistently these exercises can really help maintain strength as we (all!) age.  

Planks? Oh we can hear the collective groan. Yes, planks! This simple exercise can be modified for all levels of fitness, requires no gear and targets you entire body.

Plank away!

We’ve heard it before. I don’t have time. I don’t have the equipment. I’m travelling so can’t make the time nor do I have the gear. The dog gets too excited and in the way. Ok, maybe that last one would apply for this exercise but none of the others. Plank exercise in all its various forms is a great way to target your entire core including glutes and back in one simple exercise that engages muscles from your feet to your neck. And it requires no equipment and a limited amount of space.

How to do a Forearm Plank

Lie on the floor with elbows directly under your shoulders, forearms flat on floor extending forward with your palms down. Engage core and push through forearms to raise your body in a straight line from shoulders to your ankles. Keep your core braced while you activate your glutes, hamstrings and quads to keep your hips from dropping. Also be aware to not pike up with your butt in the air. Keep your head in line with your body (rather than looking up) and keep your shoulder blades down as you remember to breathe. Really, your ears will not help you in this exercise. Start with 30 seconds and gradually increase as you get stronger. 

Choose your plank

If you are just starting or are prone to low back issues, start with planking from your elbows and knees. If you were to see your form during full body plank in a mirror, would your hips sag? Would your butt be up in the air? Start planks from your knees to make sure you are activating all your muscles and keeping your form correct. Remember that even though you are not moving in this exercise, you want to keep this an active exercise by activating your glutes, quads, and hamstrings. 

Overall Strength

Once you have the basic plank mastered, there are many variations to further challenge your core. Trying alternating lifting your feet off the ground while keeping your hips level and core engaged.

Building strength takes time. You will get stronger and better at this. Some people think because there is not big muscle movement (like a squat) that this exercise is not as important or effective. It is. Planking is all about activating all the core muscles including those deeper stabilizing muscles that we need to then be able to do all the other activities we want to do.