For more info, go to http://www.petrinahamm.com. Don’t walk the plank- HOLD it. Plank is a simple & effective exercise that will increase your core strength, balance and muscle enduranceand requires absolutely no equipment. All you need is your body weight & the magic of gravity.
To get started, put yourself in standard push-up position with your forearms on the floor directly below your shoulders and about shoulder-width apart. If you’re new to planking or have poor core strength, start out with your knees remaining on the floor. If not, lift your knees off the floor, tighten your abdominals & glutes and hold your body in a straight line. Make sure your butt isn’t in the air or that your core is sagging towards the floor. You may want to use the eyes of a friend, a mirror or a camera to make sure you’re using proper form. Push your toes back. You’ll feel this most intensely in your core!
Start out aiming to hold plank for at least 15 seconds. You can work your way up by progressively adding 5 seconds of time each time you tackle this exercise. As you progress & develop more core strength, you can challenge yourself with different variations- such as doing it with arms straightened below your shoulders (rather than forearms on the ground), and then work your way to one-legged plank. NOTE: Those who have suffered injuries to the wrists, elbows or shoulders should consult with their doctors before attempting the plank.
How long can you hold a plank? Brag about it below.
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