The plank is a balance and core conditioning exercise. In yoga, the plank is often done as part of the sun salutation sequence, or as part of a vinyasa in a yoga flow sequence. You can also perform the plank as a stand-alone exercise. There are two major types of planks, the full plank, where you balance on both arms, and the side plank, where you balance on one arm.
LET’S TRY THE FULL PLANK:
Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
TRY TO HOLD THE POSE A LITTLE LONGER EACH DAY! AND THEN, HAVE A FRIEND ADD A LITTLE WEIGHT!
YOU WILL NEED A LITTLE LEVITY AS YOU FEEL YOUR MUSCLES BURN!
I’VE ALSO SEEN THIS DONE ON A STANDUP PADDLE BOARD AS PART OF THE CORE WORKOUT.