How to Perform the Plank Exercise 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. The full plank, where you balance on both arms and both legs. Method: Full Plank Perform the Plank Exercise Step 1 1.Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank. Perform the Plank Exercise Step 2 2.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. Perform the Plank Exercise Step 3 3.Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. Perform the Plank Exercise Step 4 4.Straighten your body but keep your neck and spine neutral. Imagine that youre a plank of wood, and that youre straight as an arrow. Perform the Plank Exercise Step 5 5.Flex your abdominals and squeeze your glutes. These are the two major muscle groups youll be working out in this exercise. Perform the Plank Exercise Step 6 6.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.
Posted on: Tue, 18 Mar 2014 05:11:42 +0000
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