Medically reviewed by Richard Fogoros, MD, 10 Lower Ab Exercises for a Stronger Core, 12 Great Ab Exercises to Work All the Muscles of Your Core, Work Your Back and Core With a Renegade Row, Exercises Can Help Strengthen and Stretch the Back to Help With Pain, Build Strength and Balance With the Stability Ball Pushup, A 20-Minute Workout Routine to Build Rock Solid Abs, 12 Time-Efficient Exercises You're Not Doing (But Should), Strengthen your Upper Back With the TRX Row, How to Strengthen Your Core With Dolphin Push-Ups, Get Superhero-Level Upper Body Strength With Spiderman Pushups. Another way to add variety to the basic plank is to add an arm lift. How to Practice Plank Pose To ensure you keep your core strong and stable, add the plank to … Sometimes the best exercises are the simplest — especially if you’re a beginner. In this post I’ll outline the various aspects of the side plank and then tell you how to actually go ahead and perform this exercise. If you feel shoulder pain, end the exercise. There are several variations of the plank that further work the core muscles to build strength and stability. The only difference being that the side plank puts the emphasis on your side. Side Plank (Vasisthasana) Woman in side plank with weight. The plank shouldn’t be thought of as a gold standard exercise for your core. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Find more ways to say plank, along with related words, antonyms and example phrases at Thesaurus.com, the world's most trusted free thesaurus. The main plank of a particular group or political party is the main principle on which it bases its policy, or its main aim . La plancha anaeróbica (también llamada plank, estabilización horizontal, o puente abdominal) es un ejercicio isométrico de torso que consiste en mantener una posición difícil por un periodo de tiempo prolongado. If you find the plank difficult at first, try doing it with knees bent, taking the pressure off of your feet. To make this exercise a bit easier, you can perform the movement on your hands rather than your elbows. Additionally, because it challenges multiple joints, weakness elsewhere may limit its effectiveness. We also have 29 plank exercise variations ranging from easy to hard for you to … Isometric strength is important for stabilizing the trunk in various sports and exercises. This makes your plank exercise a little more dynamic as you start standing and work your way down to the floor. The exercise is so-named because, when done properly, you straighten your entire body and maintain it rigidly, just like a plank of wood. Slowly bring your arm back to starting position. But unlike the traditional crunch, the plank has the added benefit of working your arms and front side body, too. Ensure your shoulders are down, not creeping up toward your ears. Instead, you can start to see definition in your abs with just one simple move: the plank. one of the policies in a political party's programme. The plank will help you build strength and with that, some serious body confidence. Also known as an isometric exercise, this pose works to contract the muscles by solely holding one steady, fixed position. For the lying down game, see planking (fad).. Plank Pose Nurture your love-hate relationship with Plank Pose. For the lying down game, see, Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, http://strength.stack52.com/periodic-table-of-bodyweight-exercises/, Guinness world record for planking set by 62-year-old former Marine George E. Hood, Routine of George Hood who set world record for planking, At 62, Marine veteran sets the Guinness record with 8-plus hour plank, Former US Marine just broke an 8 hour plank record – and he’s 62 years old, 62-Year-Old George Hood Broke The World Record For Holding A Plank, A fitness instructor from Aurora has set 2 world records, "Retired Marine Sets 10+ Hour Plank World Record", "Longest time in an abdominal plank position (female)", "Longest time in an abdominal plank position with a 60-lb pack (female)", "Longest time in an abdominal plank position with a 100 lb pack", "Longest time in an abdominal plank position with a 200-lb pack", "Longest single-arm plank while balancing on medicine balls", https://en.wikipedia.org/w/index.php?title=Plank_(exercise)&oldid=972049764, Creative Commons Attribution-ShareAlike License, Secondary: gluteus maximus (glutes), quadriceps (quads), and.