Plank as Simple as 1,2,3... (Plus an 8-week plan for an Awesome Core!)

Are you looking for strong arms, shoulders, low back, abs, glutes, and thighs?

A good plank pose can help you achieve this and more.  Plank is a common pose used in Yoga and many other sports. Although the pose looks deceptively simple, it’s crucial to learn the proper technique so you can reap the benefits of this great exercise. The below illustration will help you start with simple, easy-to-follow plank, then progress into more challenging form.
 
There is a printer-friendly version attached for your convenience.

Warning: This information contained herein is not intended as a substitute for a medical advice. Always consult your physician before starting this or any exercise program. Especially if you have prior injuries in the shoulders, neck, back or you currently have high blood pressure.

Warning: Always consult your physician before starting this or any exercise program. Especially if you have prior injuries in the shoulders, neck, back or you currently have high blood pressure.

Bench Plank (Easy)
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• Lean on a sturdy platform (bench, chair, etc.) that is approximately knee-high
• Keep arms and body straight throughout the exercise

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Bent-Knee Plank (Intermediate)
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• Same as above with knees on the floor

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Regular Plank (Hard)
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• Same as above with elbows bent and body straight and parallel to the floor

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8-Week Training Plan
Click the below file to get a printer-friendly version of the above illustration PLUS an 8-Week Training Plan!​

Happy & Healthy Training!

Your Trainer,
Rami