Work Plank how to do it properly and how to strengthen your core

                                     

Demonstrating the side plank workout

For the majority of people the plank exercise looks easy enough or laughable, that is until they try and hold it for a couple of minutes. In fact this challenging exercise is well worth the time and effort as our personal trainer demonstrates and this article will explain:

How does planking work

The plank is a superb exercise for strengthening your core, as it uses multiple muscle groups simultaneously.  Long distance athletes and Triathletes across the world regularly use these exercises to reduce overuse injury's.

What do planks do for your body?

1. Abdominal muscles, doing this exercise will aid you in helping get a six pack if you do this exercise regularly over time they will tighten.

As a personal trainer I advise that if you want a six pack you have to shed fat ideally for men that its around 6 per cent and for women 9 per cent. As with isometric exercise should be done if you suffer from high blood pressure. The Plank may also aggravate an injury or a hernia in lumbar region of your spine.

2.Reduces back pain as your core begins to strengthen, your back muscles will also feel and stronger in the process. Not only that core-strengthening supports your internal organs and posture.

3. Flexibility as you start building on your abs your posterior muscles (shoulder blades, shoulders, hamstrings, arches on your feet and toes and including your collarbone will start to expand and stretch).

4. Improve your general mood Almost every exercise can potentially increase your positive mood, so planks are no different. By doing so they relax and muscles that are stiff from sitting down for hours. Take note all you office workers!

5. Improvement to Balance and Posture if you do this exercise correctly by keeping your abs upright, pull your bellybutton which runs straight along your transverse abdominis, in other words an inner sheath that holds your gut in place and that gives your spine and vertebrate. So pull it in and you'll start contracting the deep inner transverse abdominis. If you want to work on your six pack, bend you chin towards your toes and with your bellybutton pulled in.

Plank workout how to do it

1. Lie facing forward on your elbows, which should be under your shoulders with your wrists in directly in line with your elbows.Otherwise if you elbows stick out it will just add pressure to your shoulders and eventually lead to injuries.
2. Keep your legs straight and off the ground, while balancing on your toes should be hip distance part.Don;t stick your bum too high in the air or
3. Look at the floor, but don't arch your back or stick your bum too in the air. Start with holding the position for 30 seconds then gradually for 60 seconds, as you find yourself getting stronger increase the time. So then aim for two minutes eventually followed by three to five sets.
4. If your advanced(you can do the plank for at least two minutes it shows you have good core strength) then try raising one of your legs to increase the intensity of the exercise.

Avoid these simple mistakes

1.Be very careful if you have a lower back injury.
2. Don't allow your head, shoulders or hips to drop at all.
3.Keep you hands close together to prevent internal rotation and instability as your should joint.
4. If you feel pain for holding the position for long periods, then simply reduce the time spent on the exercise.



Side Plank how it's done

Check out the side plank demo


1. Lie on your right side and use the palm of your hand, (if you prefer use your elbow instead) along with your forearm on the ground, balancing the rest of your body weight on side of your foot.
2. Push yourself so your body becomes a perfect triangle,
3. Gently lift your body so your straightened, now do the same on the alternative side bear in mind to keep your torso straight.
4. Start the count for 5 seconds to begin with and then progress to 30 seconds.

The Plank Push

1. Start with your toes on the floor, then lift your body off your arms followed by your knees until your body forms a straight line with from your heels to the back of the neck.
2.Don't bend your elbows instead lower your yourself as you would with a push up, then slowly lower your forearm and and elbow until they reach the ground.
3. Lean on the one arm and bring the other arm done the same way, you should be mirroring the plank position.
4. Hold the count for 30 seconds and then start again at the push up position, using one arm at a time. Again repeat for the desired positions.



Try the Prone Sky-drive 

Try out this fun exercise:

1. Lie face down on the floor with your arms by your side.
2. Now gently raise you chest of the ground until you can feel your lower back muscles begin to work.
3. Simultaneously raise your arms, with the palm of your hands facing downwards and thumbs pointing away from your body. Don't clench your arse, finally hold for 30 seconds.


Co-Written with our Sport4Plus personal trainer and Lillian Bauer a Professional Physio, who has completed 3 full marathons, 13 half marathons and several 10k's and 5k's.