Planks help build strength in your core, shoulders, lower back, and glutes. This week we’ll start with the basic plank, and then show you additional versions in the Wednesday’s to come.
For the basic plank:
- Get into position as though you were going to start a push-up, with your hands directly below your shoulders, and shoulder-width apart.
- Squeeze the glutes to stabilize your body.
- Keep your head in line with your back.
- Hold the position for 20 seconds. Gradually add more time as you gain strength, moving towards a full minute (or two!).
You can modify the exercise by having your starting point be on your forearms.
The plank on the forearms is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners because it allows them to concentrate on form.
If you feel stress on your lower back, try starting on your knees, rather than on your toes.
As always, please consult your provider before starting any new exercise regimen.