Easy exercise of the week: The plank

This one’s all about the core.

It’s always good to try new things when you’re getting into shape, but the most well-known and popular exercises are well-known and popular for a reason; it’s because they work. When it comes to strengthening your core and abdominal muscles, the best place to start with is a plank. You’re all probably aware of what a plank is and what it entails, but as with all exercises, the key is getting your technique right and making sure that you gain the maximum benefit from it. And with the plank, there are loads and loads of benefits. As well as helping to strengthen your core and abdominal muscles, the plank also helps build up your glutes, your shoulders and your arms. Furthermore, once you’ve mastered the basic plank, there are loads of variations on it that will enhance the benefits you feel even more. For now though, let’s just keep it simple. Here’s how it’s done.

• Put yourself in a press-up position with your elbows placed on the floor.
• Your elbows should be at a 90 degree angle, located directly under your shoulders. Ensure that your body forms a straight line from your head to your feet, which should only have a slight gap between them.
• Engage your core, gluteal and abdominal muscles and hold your position for as long as possible. 60 seconds is a good time to aim for but there’s no need to be a hero; if you can only last 30 seconds then start at 30 seconds and aim for gradual progress.
• Once you’re comfortable at 60 seconds, aim to stay in the plank position for longer, or to introduce variations like lifting a hand or a foot into the air for a number of seconds while staying in position and resisting the urge to lean onto your side. Side planks are also a good way of targeting specific muscles.
• Avoid at all costs the temptation to let your hips drop or to stick your ass up in the air; that’s cheating and you’re only kidding yourself.

This guy might be a little enthusiastic for some people's tastes, but he knows what he's doing... https://www.youtube.com/watch?v=pSHjTRCQxIw Video via YouTube/ScottHermanFitness For more easy exercises, click here.