Core training - plank on stretched arms

Goal of the exercise:

  • Training the muscles which help with body posture
  • Strengthening the muscles of the shoulder joint
  • Strengthening the abdominal muscles
  • Strengthening the front side of the thighs
  • Strengthening the front side of the knees
Default position
  • Go down to a plank position, with stretched arms
  • Keep your hands parallel against the mat
  • Lean on your toes
  • Keep your knees, hips and lower back in one straight line with the pelvis
  • Exercise can be performed also on a balance training device BOSU
Phase 1
  • Keep a straight body posture
  • Lengthen your spine in neck area
  • Stabilize the shoulder joint
Phase 2
  • Relax

Common mistakes

  • The chest is dropping in between the shoulder blades
  • The lower back is sagging to much
  • Insufficient activation of the abdominal muscles
  • The buttocks are sticking out
  • The activity of the abdominal muscles is taken over by muscles of the lower back

How often to exercise

  • You can exercise daily
  • From beginning do in 2-3 series
  • You can hold the position till you are able to hold it

Videos that might interest you

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Activating the Core Stability

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Stomach plank - variaton of exercise with extensive movement

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Mojžíšová - Fetal position

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Mojžíšová - "airplane" - variation for thoracic spine

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