Planks are one of the best and most accessible exercises that benefit your body. They work your core- obliques, rectus abdominis (the “six-pack”) and the transverse abdominis (often called the “corset muscle” that helps stabilize your back). Your trapezius, latissimus, pectorals, deltoids, biceps, and other upper body muscles also get a workout. Your glutes and buttocks are also working hard to keep you stabilized. Add in any variation to the plank to continue building strength and stability.
Today’s exercise is a variation to the plank and can be done either with a light weight, or without.
- Start in a push-up position, with a weight near one of your hands. Your feet should be flexed, with you balancing on your toes.
- Grab hold of the weight and while bracing your core, move the weight under you, towards the opposite knee. You won’t touch the knee, just move towards that direction.
- Return to the starting position.
- You can alternate to the other arm- pick up the weight with the other hand, and move it under and towards the opposite knee- or continue doing reps with the same arm. While you’re getting used to the movement, and until you gain strength, you might want to do all reps with one arm, then change and do reps with the other arm. That way you can focus on the movement and later you can incorporate the alternation.
- Avoid overly rotating your body towards the arm that is holding you up. If you can’t complete the movement without shifting your weight, stop using the weight, or try traditional planks until you are better able to maintain form.
- Keep your back straight, and your core activated throughout the movement to prevent injury.
Please speak to a provider before starting any new exercise regimen.