There are many variations of the plank using a stability ball, adding push-ups, mountains climbers, and lowering onto the forearms. The basic plank however is sufficient for toning your abs. Try doing a plank everyday for about 1 minute and you will feel and see a significant improvement in your core strength.
1 — Start on all fours, hands and knees, with hands directly under the shoulders and knees under the hips. Extend both legs behind you, toes tucked under, creating a straight line from head to heels.
2 — Hold the plank position for 15-60sec. Repeat 2-3x.
3 — Rest in a child’s pose, lower knees to mat and open them wide, sit back onto heels, lower chest and forehead to mat with arms extended forward by ears.
Tips: Spread fingers wide and push through fingertips to avoid wrist pain or modify by performing a forearm plank with elbows directly under the shoulders. Pull belly button in and avoid letting the head and pelvis sink so there will be no pain in the lower back.
Photo by Sherry Dubash
Tights by Splits59
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