Floor Plank - Beginner Core Exercise

Perhaps the first real 'core exercise' you will ever do is the plank. While it may look very simple and a matter of simply holding a position, the actual form for the floor plank is far more complex. In order to perform the plank properly you must isolate the transverse abdominis. In order to do so, you must keep your hips from rotating to the anterior. You can do this by squeezing (isometrically contracting) your glute muscles which will tilt your pelvis to the posterior and allow you to strengthen your core safely and effectively.

The floor plank can be considered a 'gateway exercise' as once you master it there are very many progressions which increase the difficulty whether it be extra resistance or stabilization. The next progression from the standard floor plank would be to simply lift one of your feet from the ground while you maintain the exact same position.

 

bosu supine bridge core exercise videosEquipment Needed

None

Target Muscle(s)

Core (Transverse Abdominis)

Synergists

 

How to Properly Perform the Side Plank

Start: Lie on a comfortable surface such as a yoga mat or the floor facing down. Spread your body out as much as you can with both arms on the floor under you. Put your weight on the balls of your feet.

Begin the motion: Lift your hips up from the floor. Once your body is about parallel with the floor engage your core by drawing in your abdominal wall at the belly button. Squeeze your glutes to make sure you do not anteriorly tilt your pelvis and hold the position for as long as you can while maintaining form. When you're finished, slowly lower yourself back to the ground.

Breathing: Unlike most dynamic resistance training exercises you should not have any unusual breathing pattern when you do the plank. Even though you have your core drawn in, you should strive to maintain your normal breathing pattern as if you were sitting on the couch.

 

More Core Exercise Videos

100 Exercises for the Core and Abdominals

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