Plank

Exercise name: Plank

Exercise description:

• Starting Position: Kneel on the floor with your forearms directly beneath your shoulders and elbows at a 90-degree angle. Stretch your legs out behind you and support your body weight by lifting your stomach and balancing between your forearms and your toes. Keep your legs hip-width apart and engage your core.

  • Alternative is to keep arms fully extended while in the plank (push up position).

• Maintain Alignment and Form: Keep your body in a straight line, including your head, shoulders, hips, and feet. Don't let your hips sag or raise them too high. Imagine a thread attached to your toes pulling straight through your body and out of your head to help keep proper form. Draw the belly button in towards the spine so that your navel pushes toward the small of your back.

• Breathing Technique: Hold your plank, not your breath! Inhale through your nose and exhale through your mouth in regular intervals to maintain focus and endurance, all while maintaining an engaged core.

• Duration: If you're just trying a plank, start with shorter increments and multiple sets. Beginning with 10 to 30 seconds will help you build your stamina. Over time, you can extend your duration to one- to two-minute increments.

Technique that must be performed to count: Chest, waist, and legs must be off the ground. Body is stiff and rigid. Do not sag hips towards the ground.

# of repetitions before shooting: 20 of seconds.

Casual division modifier: Forearm plank vs straight arm plank.

Exercise equipment needed: Exercise mat, stopwatch.