By Jason Laporte
DHAC Exercise Physioligist
The plank is a great exercise for building endurance in the abdominals and back, as well as the stabilizer muscles around the spine and pelvic girdle.
Lie face down on a mat. Push off the floor, rise up onto your toes and elbows located directly below your shoulders. The objective now is to keep your spine neutral against the force of gravity. Keep your back flat and pelvic girdle tilted such that you’re butt is not way up in the air, nor is your back sagging in the middle. Look down and forward and imagine maintaining a straight line down your body from head to feet. Hold position for 20-60 seconds or whatever you can do.
Not quite strong enough to pull off this move yet? Try a modified plank resting on your elbows and bent knees on the ground. Or you can lean forward against a wall, resting on your elbows with your feet positioned behind the hips and shoulders. Rise on your toes and try keeping your spine neutral against the force of gravity. Progress by walking your feet further and further behind your over time.