Chiropractic Family Care

Wellness & Lifestyle Coaching

Planks

CAUTION SHOULD ALWAYS BE OBSERVED WHEN EXERCISING. IF YOU EXPERIENCE ANY FORM OF DISCOMFORT WHILE DOING THE EXERCISES, STOP IMMEDIATELY. CONTACT THE PRACTICE AS SOON AS POSSIBLE, TO ENSURE THAT THERE NO PROBLEM WITH YOUR BODY OR IN THE WAY YOU ARE DOING THE EXERCISES.

 

Beginner Plank – Chair Assisted Planks

Chair assisted planks x1

 

 

 

 

  • This is a good start position for the plank.
  • Keep the navel drawn in towards the spine creating core tension in the TVA (inner abdominal wall).
  • Hold in this position for approx 10 sec. If this position is too easy move your legs further away from the chair to challenge yourself.

 

Chair assisted planks x2

 

 

 

 

  • If you wish to challenge yourself further, slowly bend your arms lowering your chest towards the chair & hold the position for approx 10 sec (or what you feel comfortable doing, you can always build up from there), while breathing out, push yourself back up until arms are extended again.
  • This is similar to a push-up, however, instead of continuously pushing yourself up and down, the key is to hold the position for as long as possible.
  • Repeat as many times as you feel comfortable without straining.

 

Note:

        – Always keep a straight back with the head in alignment with the spine.

        – Remember to only push yourself to what you feel comfortable doing. Do not strain!

 

 

Advanced Plank – Straight Legged Planks

Straight legged Plank x3

 

 

 

 

 

  • Position arms directly beneath the shoulders, with legs out straight.
  • Keep the navel drawn in towards the spine creating core tension in the TVA (inner abdominal wall).
  • Hold in this position for approx 10 sec, or longer if you feel comfortable doing so.
  • Slowly lower your body to the floor & relax, or lower knees down until resting on the floor.
  • Repeat as many times as you feel comfortable without straining.

 

 

Alternate Straight Legged Plank

Plank x4

 

 

 

  • The same as the above plank, but with arms bent resting weight on forearms. This is a good alternative to those who have problems/pain in their wrists.

 

Plank Do Not’s!

Plank x2 Don'tsPlanks DON'Ts

 

 

 

 

  • Do not arc back or bottom towards the ceiling.

 

 

Plank x3 Don'ts

 

 

 

  • Do not let your tummy sag towards the floor.

 

Note:

          – Always keep a straight back with the head in alignment with the spine.

          – Always remember to only push yourself to what you feel comfortable doing. Do not strain!

 

 

 

 

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