Plank makes you Strong

Tighten your stomach and strengthen your back with these simple but challenging poses.

Plank Pose

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Modify: You can modify this pose by placing your knees on the floor and by bending your elbows slightly. Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome or have any wrist sensitivities as it can be hard on your wrists. You might also skip it or modify if you have low back pain. Be mindful: As you move into plank, use a deep inhale to broaden your chest through the shoulders and middle back. As you exhale, use that energy to engage the abs to strengthen the pose.

Challenge Yourself in Plank Pose

Stronger Legs:

1. Once you’re in the plank pose, lift your left foot off the ground and point your left foot straight back engaging your left thigh and calf

2. Ensure that your hips remain level; hold the pose for 5 breaths. Don’t hold your breath.

3. Repeat on the right side.

4. Lift your left hand and move it in front of you and lightly touch it to your right shoulder. Hold for three breaths.

5. Repeat on the right side.

Bonus abs

1. Lift your left leg up from the floor. Bend your knee, and bring your foot up toward your shoulder.

2. Hold for three breaths.

3. Repeat on the right side.

Side Plank Side plank rotates the body 90 degrees from a traditional plank to strengthen the sides of your abs.

Modify: To ease the pressure on your upper body, drop the knee of the leg closest to the ground. You can also keep your lifted arm at your side to help with balance. To ease the pressure on your wrist, you could also drop to your elbow instead of balancing on your wrist. Skip it: If you have any wrist pain or weakness. Be mindful: Keep your chest open to ensure that you aren’t collapsing into the shoulder closest to the floor. Expand your chest on your inhales and strengthen through the abs on your exhales.