By Christie Nix FitNix
Having a strong core is key to being able to progress in other weight lifting exercises. Often sub par form in exercises like the squat or deadlift are due to a weak core. Planking is one of the best ways to build core strength and endurance. By holding this position, your abdominals, lower back, and stabolizing muscles are engaged. It's a great goal to challenge yourself to be able to hold the traditional plank position for a minute or more.
If you are just starting out, begin with a modified plank - resting on your knees and elbows. Once you can hold this position for a minute, move to the tradional plank and these other challenges below.
We challenge you to add some version of planking to your training. Tag us! @gorgomag #gorgogirl
Traditional Plank (image above)
- Lie face down on the floor and push up on your toes, resting on your elbows.
- Keep your back flat and in a straight line from head to toe
2. Side Planks
For added challenge, dip hip and raise back to starting point.
3. Plank Jacks
While in traditional plank position, jump feet in and out.
4. Plank jacks on top of a step.
Same as above, but feet are elevated.
Plank with feet raised.
6. Plank on bench with dumbbell row (one side at a time).
7. Plank get ups.
Start in traditional plank position on your elbows, then one arm at a time, move to plank on hands and back down.
Planke plate drag.
Feet are placed on weighted plate. Drag it across the floor while you move forward on hands.
Plank walls side to side.
Starting on elbows or hands, "walk" side to side.
10. Plank with hands on a bench and feet on stability ball.
Author: Christie Nix- 32, mother of 3, FitNix, Army Wife, Stay at Home Mom, Part Time Personal Trainer
Photography by: www.jamespatrick.com
Model: Tiffany Gaston