P   L   A   N   K

The plank is an isometric core stability and foundational movement that when performed correctly, should engage all muscles in the body. Practicing the plank can improve posture and help a person to maintain good balance/stability while doing everyday activities.

Even though athletes from all sports will see an improvement in their athletic performance by practicing planks, here is a small list of sports that require great amounts of core stability & strength:

• Water/snow skiing
• Hockey
• Figure skating
• Gymnastics
• Rowing
• Surfing

C O M M O N   F A U L T S

1. Elbows placed too far back behind shoulders (should be at 90 degrees)
2. Upward curve of body on vertical axis instead of holding body flat
3. Inward curve of lower back (lordosis)
4. Placing/gripping hands together instead of strait in front with palms flat on ground
5. Assumption that placing weight on hands is more challenging than placing weight on forearms (with palms facing down)

E X E R C I S E   E X A M P L E S

• Side plank: Lift the upper leg if you need more of a challenge
• Supine-facing plank
• Front-facing forearm plank
  • Regression: Rest weight on hands with arms strait instead of forearms

Exercise Example: Forearm Plank

• Weight should be placed on forearms with elbows planted directly below shoulders (90 degrees)
• Hands facing flat down & strait out in front of eblows
• Feet placed hip-distance apart
• Flex abdomen (imagine belly button touching the spine)
• Glutes engaged

Exercise Example: Side Plank