Exercise of the Week: The Plank
Mike Hanley is a certified personal trainer and owner of The Training Studio in Marlboro, New Jersey.
The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
- Lie face down on a mat or the floor, resting on the forearms, palms flat on the floor.
- Push off the floor, raising up onto toes and resting on the elbows.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
- Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
If you progress beyond the basic plank, talk with your trainer to see if there is a modified version that’s more appropriate for your fitness level(like the side plank) that you should try or add to your workout regimen. An advanced version of the plank is a plank hold on an exercise ball. It’s one of those exercises that is harder than it looks, and using an exercise ball increases the difficulty because it adds the element of stability. Not only do you have to brace your core, as you do in a plank, you also involve the stabilizers in the upper and lower body to keep you from rolling off the ball. If you’re new to this move, you might try it on the floor if the ball feels too wobbly.
Place your forearms on the ball and roll forward until your back is flat, core braced and stiff. Keeping that position, straighten the knees, bringing your body into a plank position. Avoid sagging into the shoulders or in the mid-back. Hold for 1-2 seconds and lower the knees, lightly touching the floor before pressing back up. If you’re new to this move, start with your feet wider than your hips which will create a more stable base for you. To make it a bit harder, move your feet close together which increases your core balance during the plank hold.Repeat for 1-3 sets of 8-16 reps.
Tags: abs, building healthy habits, exercise, Fitness, healthy life style, Marlboro, marlboro personal trainer, Morganville, The Training Studio, trainer, training, workout
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