"The Plank"- an overall core and abdominal exercise

This is a wonderful exercise that you can perform anywhere you have a few minutes of privacy. It will strenghten your back, lower abdominals, obliques, upper abdominals, glutes, abductors, and adductors. It's simple to learn and you will be able to watch and feel your progress quickly.

"The plank" is performed by raising your body off of the floor by using the back of your forearms for your upper body and your toes for your lower body(facing downward). You simply keep your body off of the floor by stabilizing it as you breathe and relax your body. Your muscles and core will have to work hard to keep your body weight from collapsing onto the floor.

Begin by establishing baseline by seeing how long you can hold yourself in place effortlessly. Each time you perform this exercise set a goal to hold yourself up for 2 seconds more. Before you know it you will be increasing your time and will amaze yourself. Each day you will notice yourself feeling tighter and stronger.

A few important things to remember... Never allow your back to "bow" as you hold yourself up. When your form becomes sloppy-STOP- you're done! It helps to visualize a favorite place or listen to music when you hold yourself up in the plank position. Keep breathing! Visualize breathing through your navel and into your entire core cage. Say the words to yourself "I am strong and calm."

If you cannot do a floor plank due to being overweight and/or very weak you can perform a modified plank by using a bench or a chair. Be sure you use something that is not going to move as you balance yourself.

Begin by performing this exercise 2 or 3 times a week and then increase it to 4 or 5 times a week. As you add time for your hold, you can actually perform the exercise less frequently as you will become more proficient in achieving results.

I have seen people, including myself, not be able to hold themselves up for 45 seconds who now can hold the plank for over 3 minutes! Go ahead, challenge yourself!