Planking 101 – Short versus Long Plank Holds and More Tips

Planks are pretty popular for “core training”, but are rarely done effectively. They can be great for improving your breathing and creating total body tension which is key to increasing your strength and power. Whatever type of plank you are practicing, try doing them in intervals of 10-20 sec versus holding for longer 60+ sec where you will usually end up hanging on stretched out muscles and do more harm than good.

Start with your elbows on the floor, forearms parallel, and focus on taking deep breaths while contracting your fists, abs, glutes and quads all at the same time. If you do this, a 15 sec plank will be wicked tough and crazy effective … your finisher for tomorrow is a 20 sec plank followed by a 10 sec rest x 8 rounds. Let me know how that treats you and check out the pictures and videos for more tips …

: This Fit Ball Plank includes “cutters” where Becky is rolling the ball forward and backwards which challenges the core

: RFE Fit Ball Plank – stabilize the ball or roll it in for a knee tuck to challenge your core

: Perform push ups or hold this bottom position for 5-10 seconds for a challenge

: Remember the only reason we perform planks is to have strong tall postures when standing and coming up from a squat or seated position.

: A regular “Push Up Plank” position – check out the videos below for variations from this position

: All Four’s Plank – hold this position while breathing deeply 3-5 times (you can also crawl from this position)

: Plank Row (or Renegade Row) – keep your hips square to the floor and “row” your elbows to your waist 3-6 times per side for one set

: Modified Side Plank

: Regular Side Plank

: Error with your hiips higher than you probably think or feel is straight to really engage your core muscles. Do not let your lower back drop at all