Fitness Mantra: Plank position for beginners

Plank position puts nearly every muscle in the body to work, especially the abs. It also helps create a mind-body connection as you learn to use opposing muscles to hold the position. It’s especially important to keep the ones in the middle from sagging, as that can put too much pressure on the lower back. 

In traditional plank, students perch long and strong from their toes to their elbows, pulling in their abdominals and tightening the shoulders, back, glutes and hamstrings — and then hanging on for as long as possible. 

1. Using a towel or exercise mat for cushioning and assuming the plank position while resting on the knees. Use this movement to familiarise yourself with the exercise and the muscle engagement at play. When that feels easy, challenge yourself by lifting the feet or move on to the second progression below.

2. Moving into plank pose while maintaining straight arms, positioned directly under the shoulders, with a slight bend in the elbows. (Locking elbows can put too much stress on the joint.) When comfortable, students can lower themselves to the ground and then safely move into the traditional plank position with elbows resting on the floor. 

Perform plank two to three times a week. Begin by trying to hold the plank variations for 15-second increments. When you can hold the position for one minute for three or four rounds, with a brief break between rounds, you’re ready to move on.