Anyone Can Do A Plank

The Yolk

Why do a plank?

• Accessible – can be done anywhere
• Good for core strength – preventing injuries and back pain
• Improves full body strength
• Many variations for a challenge or a modification

Where should each body part go in a plank?

Upper body

• Head and neck
  • look between hands or slightly in front
  • neutral neck
• Shoulders
  • not arched or swayed
• Arms
  • very slight elbow bend – arms not locked out straight
  • elbow plank – elbows on ground shoulder width apart
• Wrists and hands
  • shoulder width
  • equal weight into wrists and palms

Lower body

• Abdominals and back
  • straight, no swaying or arching
  • pull belly button in
• Hips and legs
  • straight knees
  • hips should not sag down or go up
• Feet
  • hip width apart
  • toes on floor

Can’t do a traditional plank yet?

• Try an elbow plank instead
• Easy – Knees on the floor
• Easier – Use a countertop
• Easiest – Use a wall

Perspective

• Planks are an effective full body exercise – even if you use a wall
• Hold as long as you want in a proper plank position – there is no correct time to hold

Research & Resources

• Planks are an effective exercise to help back pain
• Hip adduction increases the abdominal activation in a plank exercise
• Elbow planks increased overall fitness in elderly men
• 31 day plank challenge
• Plank mistakes hurting your lower back