Exercise of the week: The Plank

What’s up everyone! I’m super excited to be teaming up with Unblogged to give you guys some health and fitness advice. I want this to be helpful to you so email me at philstarsean@gmail.com with any questions or topics you’d like me to talk about and I’ll post the most interesting ones here. That way, my column on Unblogged can be more about you, the readers. But first, let me just tell you a bit about myself.

I am a Fil-Canadian, currently playing with the Powerade Tigers in the PBA. As an athlete, I wanted to learn more about how to get my body into peak condition so I could achieve my goal in becoming a pro athlete. So I studied Kinesiology and Physical Education at McGill University as well as getting certified as a personal trainer. I have also been training athletes for the past few years. Now I would like to share what I have learned with you. So stop by from time to time and check out my column in Unblogged.

The Plank

The plank is one of my favorite exercises because it utilizes the whole core. Most core exercises focus solely on either the abdominals or back, while the plank includes both. It requires no equipment and can be done anywhere. It is also very safe and doesn’t wrench your back like some other core exercises.

Proper form

1. Get into a push-up position but have your forearms rest on the ground instead of your hands.
2. Your forearms and the tips of your feet should be the only contact points with the ground.
3. Tighten your abs and suck in your stomach while you squeeze your glutes as well.
4. Your body should be a straight line from the tip of your head to your feet, hence the name “plank”
5. Hold the position for as long as you can.

Variations

1. Try lifting one arm off the ground so you are balancing on three points of contact. When you get good, try lifting one arm and one foot of the ground so there are only two points of contact. Just make sure they are the opposite limbs (left foot-right hand or right foot-left hand) or you will surely fall on your face.



2. Side plank



3. Plank with feet or hands on a stability ball



4. Spider man plank



5. 2-ball plank

Have any questions? I might answer them in my next blog entry. Email me at philstarsean@gmail.com