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How to perform the plank

The plank requires good abdominal strength and co-contraction of the abdominal wall musculature to hold the lumbar spine and pelvis in correct alignment.

Technique:

  • Assume a press-up position, but with your hands and forearms on the floor.
  • Hold a straight body position, with your weight supported on your elbows and toes.
  • Brace your abs and set the lower back in neutral (neither overly rounded nor arched) once you are up. Sometimes this requires a pelvic tilt to find the right position.
  • The aim is to hold this position, keeping the upper spine extended, for an increasing length of time – up to a maximum of 90 sec.
  • Do 2-3 sets.

Progression: Lift one leg just off the floor – hold the position without tilting at the pelvis.

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