Plank

by tgiffitness on October 25, 2012

Plank

Start:

  • Begin by lying on your stomach
  • Elbows directly below your shoulders
  • Shoulders pulled away from your ears
  • Feet flex so that your toes are curled under

Movement:

  • Start the movement by contracting your abdominals and pulling your belly button into your spine (slight pelvic tilt)
  • Continue this movement as you lift your hips off the ground until your body is in one straight line from your head to your heels

Check your self:

  • Be sure to keep your upper back muscles engaged and the shoulders pulled away from the ears. Your upper back should not be rounded forward
  • Your lower back should be flat. If it is drooping, increase your pelvic tilt and contract your abdominals. Holding the plank with a drooping spine will cause you to feel pain or discomfort in your lower back and will not strengthen your abdominals, but rather your hip flexors. If this problem continues, please see the beginner modification for this exercise
  • Make sure to keep your legs straight
  • Head in line with your spine

Plank-correction 1

Plank Correction 1

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