The Perfect Plank

If I had to pick the top isometric exercise of all time it would have to be the Plank. If you are wondering what an isometric exercise is, it involves contracting a muscle without moving the joint. This is an effective way of strengthening a muscle group without the use of weights or machines, especially when there is a painful or arthritic joint. There are many types of isometric exercises, but what makes this one so great is that it strengthens almost every muscle group from the neck to the feet. The Plank especially strengthens the core muscles which include the rectus abdominus (abs), the transverse abdominus, and the erector spinae or back muscles. As an ab strengthener it ranks number one amongst isometric exercises. So let’s look at the proper technique for performing the Plank.

1. Start by lying face down on the floor or mat, resting on your elbow and forearm. Your elbows should be in line with your shoulders and resting at your side. The palms should be down with the fingers pointing forward. In the resting position you will also be supported by your abdomen, thighs, knees and toes. The feet should be in a neutral position at ninety degrees to the lower leg.
2. Now flex the abs, glutes, and thighs all at the same time while raising your torso off the ground with your shoulder muscles. You should now be supported only on the forearms and toes. Look down at the ground and try to maintain a straight line from your head and neck through the torso and legs to the heels of your feet. Try to hold this position as long as you can. You may have to start with five to ten seconds, but try to increase to at least thirty seconds. Now here is the tough part. Your butt is going to want to move up or down to hold the position and you can’t let this happen. Try to maintain that straight line for the full time. You should feel not only your core muscles working but also the trapezius (traps), the rhomboids, the deltoids (delts), the pectoralis (pecs), on down to the gluteus maximus (glutes), the quadriceps (quads), and the calf muscles or gastrocnemius. Make sure you continue breathing throughout the exercise. That keeps oxygen flowing to the muscles and prevents them from fatiguing too quickly.
3. When you can no longer hold the position properly or at the end of a specified time interval, gently lower the torso back down to the floor and relax for a moment. You can then repeat the exercise.

It’s that simple. Give it a try. You can do this exercise anywhere at any time. Try it while watching TV or in your bedroom when you first wake up in the morning. Any time of day you will find you can get a little exercise in with the Plank!

                                           http://eatandbefit.com/perfect-plank/