JUST PLANK IT

THE PLANK

Why should you plank?

In general, a plank is an isometric hold that involves core muscles and support from an individual’s upper and lower body, the extremities. Unlike the dynamic push-up, planks are static. Also, variations of the plank may include different body positions and the use of equipment. In addition, there are so many benefits when you perform various plank positions. It’s obvious that planks may improve posture, help balance, and form muscles that build, and tone the body.

PLANK BENEFITS

Are there benefits to doing planks?

First of all, performing various planks have multiple benefits, and over-time may contribute to the following:

• Improves Posture
• Maintains Balance
• Strengthens the Core
• Tones Upper Body
• Tones Lower Body

BUILDS AND TONES MUSCLES

Can planks help build and tone muscles?

Second of all, various plank positions can incorporate many muscles. Some muscles that may be worked while holding a plank position are as follows:

• Transverse Abdominis
• Glutes
• Quads
• Hamstrings
• Calves
• Shoulders

VARIATIONS

Are there different plank positions or types?

Third of all, there are several plank positions that use just the body or plank combinations that involve equipment. Different plank positions can target and work specific muscles. The following are just a few examples of plank variations:

• Straight Arm Plank  First lay on the stomach straight arms with the elbows aligned with the shoulders. Then extend the legs and engage the core.  Next, lift the body using toes or knees and press back towards the heels. Then keep the head, torso, and spine aligned. Make sure to suck in the belly button to the spine, and engage the core.
• Straight Arm Plank on knees (modification) First lay on the stomach on forearms with the elbows aligned with the shoulders.  Next, extend the legs and engage the core.  Then lift the body using the knees.  Always keep the head, torso, and the spine aligned. Then suck in the belly towards the spine, and engage the core. (option: use a workout bench and do an incline plank. Hands are on the bench and toes are on the floor)
• Forearm Plank First lay on the stomach on forearms with the elbows aligned with the shoulders.  Then extend the legs and engage the core. Proceed to lift the body using toes or knees and press back towards the heels. Make sure to keep the head, torso, and the spine aligned. Then suck in the belly button towards the spine and engage the core.
• Forearm Side Plank on knees (modification) First lay on the stomach on the forearms and clasp hands with the elbows aligned with the shoulders. Second, extend the legs and engage the core. Third, lift the body using toes or knees and press back towards the heels. Keep the head, torso, and spine aligned. Proceed to suck in the belly button towards the spine and engage the core.
• Bear Plank First lay on the stomach straight arms with the elbows aligned with the shoulders.  Second, extend the legs and engage the core.  Third, lift the body using toes and press back towards the heels and move hands slightly in front of the shoulders. Then bend the knees, but do not touch the floor. Next lift glutes up towards the ceiling, suck in the belly button towards the spine and engage the core.
• Reverse (posterior) First sit on the floor with straight legs. Next, hands are positioned close to the hips with fingers pointing towards heels. Then the arms are straight and lift hips off the floor. Make sure to keep the head, torso, and the spine aligned.  Proceed to suck in the belly towards the spine and engage the core.

THE PERFECT PLANK

Are planks the perfect exercise?

To conclude, many people would agree that planks are the perfect exercise. Overall planks can be performed by almost anyone and is a perfect exercise that may help improve overall body composition. So, what are you waiting for? Just Plank It!

For more plank variation visit getupandgowellness.com

Disclaimer: NOT all exercises or exercise programs are suitable for everyone. Before attempting to begin any exercises consult your physician. The possibility of injury exists when engaging in any exercise or exercise program. You agree that you take this risk voluntarily and with full responsibility. You agree that Get Up and Go Wellness LLC. and their affiliates, including their personal trainers, are NOT responsible for your potential injuries or property damages sustained by or through the participation in the exercises in this program. The advice or comments in this program are in no way a substitute for professional medical advice. Discontinue any exercise and stop immediately if it causes pain, severe discomfort, dizziness, or shortness of breath. If you experience these systems consult a medical professional.