The Plank

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

Abdominals & lower back

Type of activity:

Strength

Benefits:

Increased core stability

Time needed:

3 minutes.

Hold for 20 seconds, then rest for 30 seconds & try again. Try a third repetition if you feel you can.

Intensity level:

Various

Instructions:

Lie face down and raise yourself up on to your toes and elbows, whilst keeping your bottom down.

Hold this position for as long as possible (try starting with 15 seconds) and do not forget to breath! 

How to make it more difficult:

To make this easier, try starting it on the front of your thighs, instead of your toes.

To make it more difficult, take your elbows further away and/or increase the duration of your hold. 

Supplied by:
Steven Inglefield
Fitness Instructor
Polkyth Leisure Centre

www.cornwall.gov.uk