Core Strengthening Plank Position
Choose the appropriate intensity level from the three options described below. Each one is progressively more difficult.
If you are new to this exercise start with the standing plank position.
Place your hands on the back of a couch, on a stable table or countertop surface.
Lean forward into your arms, you may even bend your elbows a little. It is very important to draw the belly in, contracting your abdominals to prevent dropping your hips forward into a sway back position.
Advance to option 2 if you are comfortable getting on and off the floor, and the standing plank is a little easy.
Start on the floor on hands and knees. One at a time, bring elbows and forearms to the floor, spreading the fingers on the floor so you are supporting through your forearms and hands. Your elbows will be a little in front of your shoulders.
Rock yourself forward, shifting your hips forward until your shoulders are directly over elbows. It is very important to draw the belly up and in, contracting your abdominals to prevent dropping your hips down into a sway back position.
When you are ready for more challenge then option 2, progress to full plank on elbows.
Start by getting into bent knee plank.
Reach one leg back to straight leg position, bracing on the toes. Shift your second leg back. Contract your abdominal muscles, drawing your belly up and in to help prevent sway back position.
Check to make sure your elbows are still directly under your shoulders.