Move of the week: Plank

In honor of the FitForceFX 30 Day Plank Challenge the move of the week is: Plank

Sometimes the simplest of movements result in the greatest gains to your fitness. This is certainly the case with planks. A plank may look easy at first, see but this is deceiving. Holding a proper plank position takes strength and endurance in your abs, cheap back, sovaldi sale and quads.

The plank is one of the most effective exercises for core conditioning, as it engages multiple muscle groups simultaneously. Not only does it give you a killer core, but it also works your glutes and hamstrings, supports proper posture, reduces back-pain, and improves flexibility and balance.

Good form is critical when doing a plank. Following are 2 plank variations.

Full plank: Assume a push-up position. Your hands should be directly underneath your shoulders (if you have wrist issues, hold onto weights placed on the ground, or do a forearm plank). Your gaze should be toward the floor in front of you. Do not look down towards your feet. Your body should form a perfectly straight line from the crown of your head to your heels. Your feet should be together with only the toes touching the floor. Toes should be directly over the heels (don’t let them too far forward or too far back). If you need more stability, widen the feet apart. Keep your core tight and your belly button contracted. Keep shoulders down and back, don’t let them ride up to your ears.

Forearm plank: Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels. Your feet are together with only the toes touching the floor. Toes should be directly over the heels (don’t let them too far forward or too far back). If you need more stability widen the feet apart. Keep your core tight and your belly button contracted. Keep shoulders down and back, don’t let them ride up to your ears.

If you need to drop to your knees, take this modification but continue to keep your body in line and your core tight.

There are lots of modifications, if you need them, so join us in the 30 day Plank Challenge! You can do it!

Photo Credit: Physique 57