Hands Plank (or Straight Arm Plank) is the mother of all plank variations. It’s an isometric core strengthening exercise. It involves maintaining one position for extended period of time (6”-10” are enough for intermedium level). The rectus abdominis (outer abs) and transverse abdominis (inner abs) are primary supporters during this exercise. Obliques (side abs) are used also to stabilize the position. Excluding abs there other muscles working to hold the plank position such as legs, arms, shoulders and back.
CAUTION: If you’re unsure of your health status, have multiple health problems, previous injuries or are pregnant, speak with your doctor before starting a new exercise program.
Exercise Tips
- Keep your back flat and don’t let it round or arch.
- Don’t let your hips sag down to the ground.
- Look down at the ground.
- If you find hard time to lower your butt and flatten your back, try to bend your knees slightly.
- To make the exercise easier on shoulders put your hands at your eye level not straight below your shoulders.
- When your form begins to suffer, terminate the exercise.
- If you experience lower back pain, stop.
Progressions
- Put your feet closer together to make the exercise a bit unstable (more challenging!);
- Raise one arm or one leg of the floor for a couple of seconds;
Regressions
- Take a wider stance with your feet to decrease the level of unstability.
- Place your knees on the floor.
Variations
- Elbows Plank;