Joint Ventures' Blog

One of my favorite core exercises is the Full Plank.  It is a great way to build endurance in both the abs and back, as well as stabilizer muscles. It can be done with several variations, depending on your level of strength and endurance.  To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Start holding for 10 seconds, lower and repeat for 10 reps.  As your endurance improves, you can increase the hold to 60 seconds.
6. The HALF Plank is an easier variation where you keep your knees on the ground and follow the same directions as above. When you can do 10 reps at 10 seconds in the half plank, try the full plank.

The Side Plank

1. Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.
3. Hold for 5-10 seconds and do 10 repetitions on each side.  Increase the length of each hold as you get stronger.
4. This exercise can also be done in a half plank position, just bend your knees and lift your body from there.  Change to the full plank position when you can do 10 reps of 10 seconds each on each side.

Other Variations include putting your arms or legs on a ball, BOSU, CORE board or balance board and trying to stabilize.  Another option is adding a leg raise once you are holding the plank position.  

Feel free to email me if you have any questions about this great exercise!

Jessica@jointventurespt.com

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