Shaped by Faith – The Plank

The plank exercise  is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength.

Today I am going to take you through several different levels of this exercise so that you can choose the level that works for your body. Remember, listen to your body when you are testing out the different levels of the Plank. Keep your abdominals pulled in, or as I always say “SCOOP” your belly!

Here is a great scripture to meditate on while doing the Plank. You will need to focus!
It is God who arms me with strength,
and he makes my way perfect. Psalm 18:32
If you have never done a Plank before or experience a lot of back pain, I want to start you at the Wall or at a counter top. Simply place your hands in front of your chest on the wall or counter top and step your legs back, like you are going to do a wall push up. Engage (Scoop) your belly and start to bring your upper body towards the wall. Hold this for 20-60 seconds. You could also do some wall push ups to strengthen the upper body.
Progression: Forearm Plank

Plank
1.    Lie face down on mat resting on the forearms, palms flat on the floor.

2.    Bring belly off the floor and raise up on knees and hold.

3.    Next, Push off the floor, raising up onto toes and resting on the elbows.

4.    Keep your back flat, in a straight line from head to heels.

5.    Tighten your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

6.    Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Progression from the forearm Plank is a Push Plank and then opposite arm/leg hold Plank.
Check out more Shaped by Faith exercise videos at www.shapedbyfaith.com

Watch the video demonstration here!