Get It Right: Plank
In this video, Kelvin demonstrates how you can perform a plank correctly and efficiently. He also goes on to show how you can progress from a standard plank to a 3 point plank!
Now, we’re going to look at the plank. The plank is a good exercise to develop core strength especially the different muscles of the transverse abdominis that help to hold your body upright when you’re standing up straight and keeping your body stable when you’re walking, running or even during sporting activities.
So, I’m going to have Yi Ren set up in the position of the foundation of the plank, with his palms on the floor. We are looking again for proper alignment between the back of the head, upper back and lower back, so it is going to look very similar to the starting position of a push up with the knees off the floor. So what i’m going to have Yi Ren do now that he’s set up is to retract the scapula, squeezing it backwards, depressing it and at the same time, you’re going to create a posterior pelvic tilt. Drawing the navel in, posterior pelvic tilt, contracting and depressing the scapula at the same time and you should feel your core engaged right here.
If you feel too much strain in your quadricep muscles, what you can do in this position is to bend your knees slightly while keeping the alignment. Hold the position for about 10-15 seconds then relax.
Progressing from the plank with your palms on the floor, we’re going to do the plank with your elbows on the floor. So I’m going to have Yi Ren set up over here with elbows on the floor. Again, we’re looking for that straight alignment between the back of your head, upper back and lower back. From this position, Yi Ren is going to retract his scapula, depressing it and at the same time, drawing in your navel and creating a posterior pelvic tilt. It will make it easier for you to perform this exercise if you bend your knees ever so slightly to help with keeping that alignment. We’re going to hold this position for about 10-15 seconds getting perfect tension on the TrA (transverse abdominis).
A progression from the elbow plank – we’ll do the 3-point plank. I’m going to get Yi Ren to set up in an elbow plank position again, getting that alignment first and he’s going to raise his right foot off the floor slightly with the same cues. Retracting the scapula, navel in and pelvic tilting. From this position, Yi Ren is going to hold it there for about 10-15 seconds again, getting perfect tension on the TrA and then resting.
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