By Nicole Lee

My favorite exercise would have to be the plank.  This exercise is one of the best for working your core muscles (e.g., abdominals, obliques) and can be done anywhere, anytime, anyplace.  I enjoy it because it can go from very easy to very difficult with just a few changes in your positioning; making the exercise appropriate for any fitness level. 

How To Do a Plank

The proper way to do a regular general plank would be to lie face down on the ground on your belly with your legs fully extended.  Next, pull yourself up onto your elbows and then rise up onto your toes with legs straight, as if you are in a push up position.  Make sure that your abdominal muscles are contracted and your back and hips are straight and aligned with your shoulders. Visualize yourself as though you are a perfectly straight tabletop. 

After getting your form correct you then want to hold this position for as long as possible with a maximum of 30 seconds.  For beginners, you can start with 10 seconds and work your way up over time.  If this position is too difficult, it can be modified by raising yourself up onto your knees and crossing your ankles.  As you become stronger you will want to challenge yourself and rise up on the toes even if you can only hold for 5 seconds.  I have found that doing these plank holds for a maximum 30 seconds with a 10 second rest in between at 5 to 10 reps can be an excellent start to your core workout. 

Plank Variations

If you feel that a standard plank is too easy and want to be challenged more, you can do so by extending your arms straight out in front of you alternating back and forth while holding the plank position and trying not to move your hips.  You can also lay a foam roller on your back and train yourself not to move the hips to focus on core stability. Another great way to make your plank more challenging is to hold a 5-10lb weight in your hand and extend your arm up towards the ceiling twisting your body to each side while still holding your legs and hips in the straight plank position.  If you would like to target the obliques you can do a side or lateral plank in which you support yourself on one elbow and the side of one foot, and have your body face to one side while keeping the abdominals tight and the body straight. Lastly, you can also work the plank dynamically by slowly lowering the pelvis to the floor without touching and returning to the original position for a series of 10-15 repetitions. 

These are just a few of the different positions that can be done with the plank exercise to work your core.  Any fitness level can do these and get great results.  Working the core is very beneficial for the strength and functionality of the whole body.  Your extremities are only as strong as your core is, so it’s very important to exercise these muscles and get them strong.

Nicole Lee is a Personal Fitness Trainer (PFT) student at Highline Community College.