The PLANK is one of the best exercises for core stability. If you’ve never tried one, a plank may look easy, almost too easy to be beneficial, but don’t be deceived.
The core stabilization system includes the transverse abdominis, internal obliques, pelvic floor musculature, diaphragm, transversospinalis, and multifidus. Yes, lots of 13-letter words, but basically all of the muscles that support your spine, aid in proper posture, improve balance and movement function.
Set up on all fours, hands under shoulders, knees and feet hip width apart. Draw your navel inwards towards your spine. Brace your core to maintain a neutral your spine. Stabilize your hands firmly on the floor, slowly straighten your legs, one at a time, lifting the hips to shoulder height. HOLD.
Be particularly careful doing planks if you have back pain or injury. If you’re just starting out, try holding the plank position for several seconds only, slowly increasing time as your body allows.
In addition, be careful to avoid these common plank mistakes: