The Plank

The Plank, also known as a Bridge is what I consider to be a foundational exercise. Simply this is an exercise that you will use to strengthen your core and incorporate into almost every other exercise you do. Looking at the movement it seems and is very simple. The trick is how to incorporate all your core muscles and maintain the position for certain periods of time and or how many times you can do the move. While it looks simple it can be challenging.

This exercise will develop strength in your core, shoulders and arms. It can be a challenging exercise that once you master will give you greater strength and stability in your abdominal region and lower back and help you perform almost every other exercise you do.

Target areas: Abdominals and spinal erectors

Secondary target areas: Chest, Back, Legs, Arms, Shoulders

How do you do the Plank?

• Lying flat on your stomach;


• Arms at the side of the body bent at the elbows so that your hands are directly under your shoulders


• Toes are on the floor directly under the heel


• Tighten your abs and lift your body so that your upper arms are at a 90 degree angle to the floor and you are balancing on your forearms and toes.


• Elbows should be directly under shoulders


• Your body while raised from the ground should form a straight line from head to toe


• Keep the whole body tight and continue to breathe while holding yourself up for 10 seconds