Plank
Level 2
Foundations of Movement
What will this movement help with?
- Improves postureImproves spinal health
- Reduces the chances of lower back pain and injury
- Helps develop mobility in the upper body and arms
Muscles worked
- Abdominals (your core/tummy muscles)
- Deltoids (your shoulder muscles)
Pointers
We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on
Instructions
On Knees | Up To 30 Seconds
Step 1
Lie down on your tummy with your forearms on the floor
Step 2
Make sure your elbows are under your shoulders and your hands are flat on the floor
Step 3
Brace your tummy like someone is going to poke your stomach and keep your shoulders back
Step 4
Keeping your arms and knees on the floor, slowly push through them to lift your body and legs off the ground until your hips are in a straight line to your head
Step 5
Hold this position for as long as you can up to a maximum of 30 seconds
Notes
- If you feel like your back is arched, bring it in line with your hips and shoulders by tucking your hips under/forward towards your head like you’re ‘zipping’ up a pair of jeans
- Always think about bracing your tummy and pulling it in towards your spine
- Don’t let your hips drift up - it’s easy to end up with your hips sticking up in the air which makes your body into an upside down ‘V’ shape
- If this movement hurts your back, please consult a physio before proceeding