Everybody “Plank” Now
I always feel like the song “Gonna Make You Sweat” by C+C Music Factory works with any type of workout. You can really replace the words with anything, hence the title “Everybody Plank Now!” (Insert music) Anyways, get ready to “sweat” with this core burner. This is not the type of workout that you finish as fast as possible though. It’s more about form and quality over speed. Each position engages and targets specific parts of your core. You’re going to wish the 2 min rest was longer. If you find yourself having difficulty holding a plank position try lowering to your knees or elbows. These movements are intended to be unbroken (holding the position for the full minute), but you can accumulate the time by breaking it up into 15 or 30 second increments.
Here are some things to avoid while planking:
Gravitational Pull
Try not to let your hips and butt lower to the ground. Engage your core instead by pulling in your belly button towards your spine. Imagine someone was going to hit you in the stomach. Your core braces itself for impact and then tightens. Doing this will keep everything tight and keep your spine safe.
Triangulation
Try not to confuse planking with yoga movements like downward dog. You aren’t trying to make a triangular pose here. Your back is to remain flat with your core engaged and not with your butt in the air. If your butt is too high in the sky, lower it by walking out your hands and feet, then get that core nice and tight.
Dropping Your Head
With so many positions to focus on for this “simple” movement, one that most forget about is keeping your head and neck in a neutral position especially in a side plank. Letting your head drop will affect your neck which may lead to spinal issues. Your neck and head should remain in-line with your back in a straight line. One way to hold this position is to keep your eyes on the floor and focus on something placed about 12 inches in front of your hands like a mark on the floor, a rock, a twig.
Although planking may seem “easy” it really is a tough core workout. With time, patience, and good form this workout will help you build core strength. Let me know how you did and if you made any modifications. I’d love to include them in the future.