JOE’s latest Exercise of the Week focuses on the plank – a monster for those looking to strengthen their core and abdominal muscles.
Basic Plank Abdominal Exercise
The most important aspect of the plank exercise is your starting position. Make sure your forearms and toes are on the floor and keep your torso straight. There must be no bending whatsoever through the routine.
The exercise: Once your position is held tightly and balanced, hold the movement for 10 seconds to begin. Over time, try multiple sets, with the goal of working up to 30, 45 or 60 seconds. Take steady breaths while holding position – there is no need to hold your breath.
Tip: While keeping your head straight, stare directly at the floor while completing the routine. This should help keep your core tight and your limbs balanced.
Plank with Leg Lift
Adopt the basic plank position and keep your head relaxed.
The exercise: To start, slowly raise your left leg at least five inches from the floor. Count to two and slowly lower your leg back to the floor. Switch legs and repeat. Try 2-3 sets of 10 reps each.
Tip: Although your should hold the leg position for two seconds, make sure you carefully bring it back to its original position. You can make this routine slightly easier by performing the movement on your hands rather than elbows.
Plank with Arm Lift
Once more, begin your routine from the standard plank position and ensure your position is balanced.
The exercise: Start this routine by carefully shifting your weight to your right forearm. As you do this, extend your left arm right out in front of you and hold for three seconds. Keep your core tight as you do so. After three seconds, slowly bring your left arm back to its original position. Now switch arms and repeat. Try 2-3 sets of 10 reps each.
Tip: Be careful not to rush the shifting of positions between arms. Each movement should be approached and completed methodically.
If you’re having any trouble with these routines at all, allow this man in an ill-fitting t-shirt to explain the plank routine:
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