CORE Strength Move of the Week

The plank is a great move for strengthening the core, because it works your back, arms, shoulders, and all of the deep abdominal stabilizing muscles in between. There are also several variations to this this “classic” move that can increase the intensity of this exercise.

The Classic Plank
Works your Core Muscles, Arms, Shoulders, and Back

For the basic move, lie facedown, resting on your forearms, with palms flat on the floor. Push up, rising onto your toes and elbows. Keep your back flat and hold for 20 to 60 seconds. Lower and repeat.

Possible variations include:

• Adding a leg raise. Lift right leg up off the floor. Hold for 20 -60 seconds.  Repeat with the left leg.
• Add a side plank into the mix.  Pivot your body so that all your weight is balanced on the right arm.  Extend the left arm straight above you.  Hold for  20 – 60 seconds.  Return to the prone plank position.  Repeat on the left side.
• Raise your level. Instead of resting on your forearms bring it on to your hands with your arms extended. Both variations listed above can be done in this position as well.
• Place ‘gliders’ or plastic plates under your toes.  This forces you to work your muscles more as you stabilize to hold the position.