Planks are a fantastic exercise to build core strength, a term usually considered to apply to the torso and bottom. Now research has shown it is one of the most effective exercises to combat heart disease.
Here we take a look at one version of a plank:
1 Get into position (correctly) The clue is in the name. To pull off a good plank you have to position yourself like one. Hold yourself up on the ground with your forearms and toes. Your back and legs should be as straight as possible. Clasp your hands if it helps you balance.
2 Aim for 60 seconds Do not be fooled – planks are hard work. The first 10 to 20 seconds may be a breeze but soon your forearms and toes will wobble and your abs will be on fire. While it is tempting to fall to the ground, hold your nerve. Sixty seconds is a good time to aim for when starting out.
3 Look in the mirror When the wobbles set in, it is tempting to move your knees and bottom for some relief. To avoid this, do the exercise in front of a mirror to ensure you are as plank-like as possible.
4 Breathe deeply You are doing the exercise with perfect form, aided by looking in the mirror, but after seeing your bulging and burning face staring back at you, you collapse to the floor in fright. To avoid this, breathe deeply. With your body clenched tightly, it is easy to start shallow breathing. Focus breathing into your stomach. This will also distract from the pain.
5 Rest You will be in pain the next day. Take is easy and do not force yourself to work out again straight away.
