Continuing with our core strength development series, this week we’ll focus on a great trunk stabilization exercise, The Plank. Here’s a prone plank progression, beginner to advanced. Try them all!
Our ability to create stability around the pelvis and lower back is an important factor when trying to limit our potential for injury. For example, have you ever picked up a heavy box, package, or toddler and had to carry it from one place to another? Your ability to stabilize the spine and hips often determines how easy or hard that is for you because that external load is either pulling your torso forward or laterally.
Pushing a couch from one place to another, or pulling a refrigerator away from its space requires a good amount of core stability to be done safely and easily. When it comes to playing sports, battling an opposing player for position to grab a rebound in basketball will require the athlete to both take a hit and give it back, and control the trunk when landing, cutting and changing direction in order to avoid injury.
Planks can help improve core stability and control while absorbing and applying force to make those daily activities easier, reduce risk for injury during those activities as well as during sports, AND improve performance. So let’s do it! Here is a nice progression of prone plank from beginner to advanced.
1️⃣Plank on hands & knees
2️⃣Full plank on hands
3️⃣Forearm plank
4️⃣Plank walk-ups
5️⃣Plank reaches
6️⃣Plank with hip extensions
7️⃣Plank reaches with hip extensions.
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IMPORTANT FORM TIPS: Maintain a neutral spine all the way from your neck to the hips. Brace your abdominals and avoid sagging in your low back. Push down into the floor through your hands/elbows to avoid sagging at the mid back/shoulder blades. Avoid lifting hips in the air. Use a mirror to check yourself!
Give these variations a try during your warmup, inside of a circuit, or as an accessory during your next abdominal training day. Need help? Email us! Concierge@elevateptfit.com