Give Planks

How much longer do I have to hold this?!?!

Yes, I know that’s the question that has gone through many minds as we hold our iso-abs exercises… better known as planks!

When you’re planking correctly, you’re strengthening important stabilization muscles like your rectus abdominus, transverse abdominus and low back extensors.  Side plans also hit obliques and low back stabilization muscles.
“Okay Erin, I hear you, and I also notice you keep saying “stabilization,” so tell me why that’s so important to me. “
Well, in the least scientific way possible- you need to be stable to stand (or sit) up straight!  While those inner core muscles may be weak, our bodies are still recruiting them for basic “life” activities. Depending on what study you look at research shows that 75-80% of American adults have low back pain. That’s a LOT.  A lot, a lot. Strengthening those STABILZATION muscles can help reduce low back pain.  Oh, and sculpt your mid-section. There's that too.

Now, I’m not promising that planks will auto-magically fix anything, but hey, every little bit helps.  So just remember, when we’re holding those planks, I’m not doing it only to watch you squirm, it’s really out of love. 

That being said, you gotta do it right!  Awesome form leads to awesome results; bad form, bad results... or worse, injury.  Besides, what’s the point of doing it wrong?  Okay, so maybe you can hold your plank longer with your booty in the air or your head misaligned, but 1) you’re not getting the full benefit of the exercise, and 2) you’re putting extra pressure on that cervical spine (yikes!).  I’ve said it before, and I’ll say it again, I don’t care if you are doing one 4-minute plank, or fifty 5-second planks as long as you are doing it right!  In addition, when you do the exercise correctly, you’ll get stronger, and those 5-second planks will eventually be 7-second planks, 15-second planks, 30-second planks…. You get the point.  We are all a work in progress, so give yourself some grace, stop judging yourself against others (if you’re in class), and allow yourself to push and grow to the next level.

Okay, now that the obligatory trainer "seriousness" is out of the way... the fun stuff!  These are some of my favorite plank variations: 

Basic Plank

This can be done on your forearms (low plank) or your hands (high plank). Elbows should be directly under your shoulders when on your forearms, wrists should be under your shoulders when on your hands (fingers flat).  Imagine drawing your pelvis bone up into your belly button without rounding your back. 
Beginners: Start on your knees if needed (though as I mentioned above, there is no shame in a solid 10 second plank.  You will get stronger, you just have to do it)  

Basic Side Plank

The basic plank... just rotated 90 degrees ;)  Elbow or hand should be directly under shoulder.  Top hand can be on hip or extended into the air. Keep your core and booty engaged, and don't let your hips drop. Ideally feet are stacked, but if needed you can put your top foot in front and your back foot slightly behind. Either way keep your hips square with your side aiming towards the ceiling.  Beginners: you can drop to knees if needed, keep knees stacked and in line with body, and drive hips up towards the ceiling. 

Plank with Knee Taps

 Start in low plank (forearm plank). Alternate tapping one knee to the floor focusing on your low belly.

High Plank Shoulder Taps

Start in high plank. Tap your right hand to your left shoulder, then left hand to right shoulder. The KEY to this exercise is to keep your hips square and refrain from moving side to side. 

High Plank Knee Cross

 Start in high plank.  Keeping your hips as even as possible, pull your right knee in across your body towards  your left elbow.  Repeat on the opposite side.  That's one repetition. 

Plank with Hip Dips

Start in low plank. Rotate your hips, first dropping your right hip towards the ground, then your left hip. Keep shoulders stable as you rotate… your toes will move.  

High to Low Plank 

Start in low plank position. Keeping your hips square, place your right hand under your right shoulder, then left hand under your left shoulder transitioning to high plank. Return to low by bending right arm and replacing elbow under right shoulder than left elbow under left shoulder keeping hips square. Alternate sides. VARIATION: Drop to your knees, or use an elevated surface such as a bench until you build the strength to do this exercise on the ground on your toes!

Plank Jacks

Start in high plank. Keeping core strong and shoulders stable, jump your feet out to the sides just outside shoulder distance, then jump to return your feet together. Keep your booty low as you “jump.” VARIATION: Walk your feet out one at a time instead of jumping.

Plank Army Crawls

For this exercise you’ll need furniture sliders, Frisbees, or even a towel may work. Start in forearm plank with your toes on your sliders. Maintaining your plank walk one arm in front of the other “crawling forward” and then return to starting position by “crawling” back.

Of course, there are many more varieties and variations of planks… these are just a few of my favorites.

Which ones are you going to try?!?