The Plank

This exercise is a core exercise, consisting of everything except your arms and legs; yes, your head and neck is a part of your core! Starting position: Face down on your elbows and toes. Keep your elbows underneath your shoulders and your head directly above your hands. Hold the position for 10 seconds, do not hold your breath, inhale through your nose and exhale through your mouth. Imagine you have a broom stick balanced on the length of your back, and you don't want it to fall off. Stabilize your back by using your lower abdominal. NOTE: Do not use your diaphragm muscles because this will impair your ability to breathe.

Slowly lift one leg off the floor, hold for 2 seconds and very slowly bring it back down. Extend your leg as far as possible; straightening the leg will increase the intensity of core muscles being used. Alternate legs to reduce stress on the hips and groin. NOTE: Pressure in your core will increase when you bring one leg off the floor. This will use your lower abdominal, which most have learned is propeily called the Transversus Abdorninis (TVA). For beginners: Keep your knees on the ground; lift one leg up and hold the pose for 2 seconds with proper breathing. Continue alternating legs for a total of 10 repetitions.

Please consult with your physician before starting an exercise program. Thank you.

Roland Nahapetian is an Owner/Instructor for No Excuses Fitness. No Excuses Fitness is located at 2700 East Foothill Boulevard, #106, Pasadena. For more information call (626) 440-1704.

To view Roland's other tips for:

Modified Push-up click here. Squats click here. Hamstring Stretch click here.