Four Graces Pilates Studio

At Home - The Plank

Let's continue our "At Home" series with...Planking! Planking is an intimidating exercise for many clients because of it's difficulty. It's hard. You know this. But, it's also one of the most efficient exercises to get the heart rate pumping and to get a FULL BODY WORKOUT. Shoulders, legs, ABDOMINALS, and back muscles must work together synergetically in this powerful exercise.

 

THE PLANK

Come into an all 4s position on your hands and knees. Wrists should be directly beneath shoulders.

Flex ankles and reach one leg out at a time, coming into a long diagonal from the crown of your head to your heels.

Keep abdominals lifted and ribcage pulled in, do not let low back sag towards the floor.

Hold this position for 30 seconds.

Variations: Add more time. Lift one leg up above hips for half the time, then switch.

Try lowering one hip to the floor, then the other to activate obliques.

Modifications: Perform on forearms. Stay in all 4s and lift knees a few inches off the floor.