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How to: Do the Front Plank

11/10/2010

The Front Plank - Good

Name:  The Front Plank

Also known as:  Prone Bridge

Main muscles used:  Stomach

Other muscles used:  Muscles on the front side of the body

Top tips:

  • Pull the shoulder blades back and down, while sticking the chest out and up.
  • Set the belly in the right position early on by thinking of doing a standard abdominal crunch.
  • Avoid kinks, lumps or bumps along your body.  Especially near the hips/knees/belly/shoulders.
  • Stay rock solid still, but if your belly starts to give way, and you start to feel a pinching at your lower back, bring the exercise to an end.
  • If you are new to this exercise, or don’t have strong stomach muscles yet, get into position by lowering your hips down, rather than lifting them up.

The Front Plank - Bad

Common mistakes:

  • Relaxing the belly and letting it sag/hang down – this is dangerous.
  • Sticking your bum high up in the air – this is easy (but not dangerous).

Comments:

The ideal Plank should have your body dead flat and your spine in a neutral (but horizontal) posture.  Learn how to do it in this difficult position, and you will find it easy in most other situations.

The Plank is an exercise that crosses over into many other exercises/situations.  The two most obvious ones for me are:

  • Pressups.  You are essentially in the same position, but with the added difficulty of having to move at the same time.
  • Punching an object.  Here, the upper part of your body is being forced back by the resistance of the target.  Without being able to do the Plank, your upper spine would just fold backwards under the pressure.
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3 Comments leave one →
  1. 14/10/2010 4:39 pm

    Isn’t this position bad for your wrists?

    • 14/10/2010 5:02 pm

      Nope.

      You shouldn’t have any pressure on your wrists at all. All your bodyweight is resting on your toes and your elbows/forearms.

      So this should not have any impact on your wrists one way or the other.

  2. 21/01/2012 4:26 pm

    Awesome blog dude! I just now linked to this article on my blog. Keep it up!

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