THE PLANK
There is perhaps no exercise that provides more benefits with less movement than the classic plank. Maximum returns for minimum movement is the plank’s business, and business is good.
All you have to do is hold the plank for as long as you can and you’ll strengthen all kinds of muscles, with the abs in particular feeling the burn.
It sounds simple enough, but once you adopt the position you’ll quickly realise that staying there for anything longer than 20 seconds is an arm-shaking, core-quaking ordeal.
Plank benefits
Master the plank and you’ll have a core so tough even Jules Verne wouldn’t contemplate travelling to the centre of it. The plank strengthens and tones an array of muscles found all over your body, including your shoulders, arms, lower back and rump, but the primary target is the abs, which really feel the squeeze.
There’s even a free mental workout chucked in too, because your willpower is tested by the challenge of staying perfectly still for as long as possible.
How to do the plank
The plank is all about posture. Your weight should be on the balls of your feet and your elbows, with your hands locked together in front. Keep your back and hips aligned so you form a straight line from your shoulders to your ankles. Brace your abdominals, and don’t raise or lower those hips. That’s cheating. Struggling? If even adopting the position proves impossible, start with your knees on the ground. Once you can hold this bent-knee plank for two minutes, get back on those toes.
How long should I hold the plank
30sec – novice
1min – average
1min 30 sec – good
2min – very good
3min – excellent
5min – plank master
