The plank

Exercise technique:

You are facing the ground, resting on your knees, settle down to ensure that you are resting on your elbows at 90 degrees. This implies that you lengthen your torso forward. This being done, straighten your legs to rest on the tips of your feet.

That’s it, you are in the core position, squeeze your glutes tightly and contract your abs strongly. Like all abdominal exercises, it is important to breathe well with a hollow and contracted stomach.

Now you will attach yourself to more or less align your body horizontally (joint alignment: Ankles-hips-shoulders) and push down on the toes. It is about holding the position with your back flat in line with your legs. Head held high in line with the body.

Muscles worked:

Main: abdominals, lumbar

The sheathing consists of a co-contraction of the abdominals and lumbar muscles.

This is one of the only exercises that truly exercises the transverse.

Benefits of the plank

Very practiced in physical preparation in order to increase strength in general, it has also become an essential exercise for all audiences. Above all and above all for its protective interest of the back.

Danger / contraindication 

Pay attention to the positioning of your body, be careful not to arch your lower back too much, otherwise you will injure your intervertebral discs.

Variants

The difficulty of the exercise can be increased with the addition of a weight, but also by being able to elevate an outstretched leg for a while. However, for people who have a lot of difficulty, you can approach the exercise with the knees, the body extended, abdominals and buttocks tight.