Whats the plank?

Exercise name: The plank

Last week I saw two guys having a plank off and they went toe to toe for 10.5 minutes until one failed after shaking for more than 6 minutes and sweating like wild fire. What a huge effort!!

Learn about the Plank >>>

Benefits:

1. Stronger abdominals

2. Stabilise and strengthen lower back muscles

2. Improve posture and upper back strength

Rules of the plank:

Hold posture for time

Exercise Pointers:

1. Push up with weight on toes and elbows

2. Elbows should be directly below shoulders and shoulder width apart.

3. Hold this posture (no need to hold your breath - even though you probably will...try to breath normally to release body tension)

4. Keep tension out of neck and squeeze shoulder blades together and downwards.

Avoid:

1. Sinking tummies - keep your tummy tucked up and pelvis neutral (not forward or backwards)

2. Looking up - this will strain your neck

Variations:

Beginner - Complete exercise on knees and elbows and progress to toes

Advanced - Try raising a leg off the ground

How long can you plank??

Related article:

• More about the plank