THE PLANK
The plank is a bodyweight and effective exercise that helps you to build stability and strength in your core, upper body and lower body. This is an isometric core exercise and it involves maintaining the position for an extended period of time. It also helps to improve posture.
Straight arm plank is one of the variations of the planks. To perform a straight arm plank, simply get into a push-up position on the floor or mat, ensure your hands are shoulder-width apart, wrists and shoulders are aligned, your legs are straight, feet are hip-width apart, and your core is engaged keeping your back straight and holding this position for few seconds (see photo).
The time you will hold the plank depends on your fitness level and goals. If you are a beginner you can start by holding your plank from 20 - 30 secs and progressively increase the time.
Benefits of performing the plank exercise
- Strengthens your core muscles reducing risk of injury
- May reduce lower back pain by strengthening core muscles around the spine which increases stabilization.
- It improves athletic performance since a strong core is associated with increased power output, maximum force, running performance, upper body rotation, and a lower risk of injury.
You shouldn't perform the plank exercise if:
- You are suffering from injury in the shoulders, arms or wrists
- You have heart problems or high blood pressure