Happy Planksgiving!

Did you know the Guiness World Record for longest plank ever held is 9 hours, 38 minutes and 47 seconds? Planks are a great way to strengthen your core and back muscles while challenging your mental endurance. Planks can have a positive impact on your posture, reduce back pain, improve balance and boost your metabolism. There are plank variations that you can implement into your workout, so let’s get planking.

Overview

High Plank:

This is the original style of plank. When attempting to do a high plank, start on all fours with your hips directly above your knees and your hands slightly wider than shoulder width apart; then flex your toes under your feet. Engage your core, legs and glutes to straighten your legs and lift your body into the top of a push up position. Keep your gaze at the floor directly in front of your hands to help maintain a neutral spine. Hold this position while keeping your core engaged for a desired amount of time. If this is too challenging, drop to your knees while maintaining an engaged core and neutral spine. Beginners should try to hold the plank for 30 seconds and then increase duration as core strength improves.

Low Plank:

A common variation to the high plank is the low plank, executed by holding yourself on your forearms rather than staying up on your hands. This can help avoid hip movement that might reduce the effectiveness of the exercise. For a low plank, start on all fours then lower your forearms to the ground. Flex your core, legs and glutes, and then step your legs back one at a time. Remember to breathe!

Side Plank:

A side plank is a great way to exercise your oblique muscles. Lay on one side of your body, then extend your bottom arm to prop yourself up. After this, activate your shoulder and arm muscles, as well as your core, legs and glutes to raise your hips towards the sky. A side plank can be done on either your hand or your forearm! An important part of this exercise is to keep your hips lifted and avoid opening up or closing off your hips. Your body should be parallel to the wall in front of you.

For every style of plank there are a few important things to remember:

• Engage your core
• Maintain a neutral spine
• Activate your glutes and legs
• Keep your shoulders away from your ears
• Breathe!

Adding Movement

If you’re feeling ambitious, or if planks are just too easy for you, there is an option to add movement to make it more challenging. When adding movement, remember, proper form is the top priority to avoid injury. Try out some of these plank exercises, you beast!

Shoulder Taps:

In a high plank position, pick up your left hand and tap your right shoulder, then repeat with your right hand to the left shoulder. Repeat as many times as possible within your designated time frame. Avoid opening or dipping your hips during this exercise. Your arms should be the only thing moving!

Spiderman:

In a high plank, take your right knee and bring it as close as possible to your left elbow, then repeat by bringing your left knee to your right elbow. Avoid lifting the hips too high and try to minimize rotation.

Up-Downs:

This is a combination of a high and low plank. Start in high plank form, and without lowering your knees, bring your body down to a low plank, and then back up to a high plank. Repeat as many times as you can! Be sure to keep your core engaged, hips parallel to the ground and a neutral spine.

Saw:

In a low plank, act as if your body is a saw, moving back and forth. Think about bringing the top of your head to the wall in front of you and then the bottom of your heels to the wall behind you. Don’t dip those hips!

Twists:

In a low plank, rotate your body to tap your hip bones to the ground one at a time. Keep your core activated and your shoulders and back engaged.

Hip Dips:

In a forearm side plank, tap your bottom hip to the ground then lift your body back up to neutral. Repeat on the opposite side. Avoid internal or external rotation while doing this exercise!

Good luck taking these planks to the turf! Happy Planksgiving!