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. There are two major types of planks, the full plank, where you balance on both arms, and the side plank, where you balance on one arm.
EditSteps
EditFull Plank
- Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
- 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.
- Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
- Straighten your body but keep your neck and spine neutral.[1] Imagine that you're a plank of wood, and that you're straight as an arrow.
- Flex your abdominals and squeeze your glutes. These are the two major muscle groups you'll be working out in this exercise.
- 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.
EditSide Plank
- Lie on your left side, with the whole side of your body on a mat.
- Use your left elbow to prop up the rest of your body. Make sure of a couple things when you prop your body up on your elbow:
- Your left elbow should be directly underneath your left shoulder, aligned with one another.
- Your right arm should be resting on the right side of your shoulder.
- Only your forearm—running from the ball of your fist to the end of your elbow—should be supporting your weight. Your forearm should be pointed perpendicular to your body.
- Tighten your abs and glutes as you hold your pose.
- For a more challenging pose, lift your hips and prop your weight entirely on your left hand. Bring your elbow off the ground and rest your weight on only your hand. Extend your right arm up into the air and hold the pose.
EditTips
- This stretch is good for getting a flat stomach, but don't over-do it. Do this every morning for 20 seconds and 3 reps.
- Keep your elbows at your sides in the full or half plank and bend your arms 90 degrees for a variation called the staff plank.
- You can also try lifting your top leg in the full or half side plank.
- Keep your knees on the floor for the half plank. Keep your bottom knee on the floor for a half side plank.
- Lift 1 foot off the floor in the full, low or half plank for more core conditioning. Hold for 5 seconds then alternate to the other leg.
- Keep your forearms on the floor with your elbows beneath your shoulders for a low plank, also known as the dolphin plank.
EditThings You'll Need
- Yoga mat
EditRelated wikiHows
- How to Perform the Superman Core Exercise
- How to Do Side Planks With an Exercise Ball
- How to Do a Plank Twist With an Exercise Ball
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found