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Exercise of the Month - December 2006: “Prone Planks”
Crunches and sit-ups are the two answers I often get when I ask people what exercises they think are the best to strengthen their mid-section. While I would not necessarily label crunches or sit-ups as “bad exercises,” I would certainly put other core exercises ahead of them in terms of what they offer (their “bang for the buck,” if you will). Core stability should be a major portion of a sound exercise regimen. The terms “core strength” and “core stability” are often used interchangeably and incorrectly. Noted physical therapist Gray Cook distinguishes the two simply by movement of the spine or lack thereof. Core stabilization exercises contain no movement of the spine, whereas core strengthening exercises contain spinal movement.
An exercise that improves one’s core stability is the prone plank. Performed in a face-down (“prone”) position, planks improve core stability. While the exercise may appear easy as it looks like one is simply hovering low to the ground, give it a try and you will find otherwise. Additionally, planks are one of many “bodyweight” exercises where no external stimulus is applied. They require no equipment, can be performed anywhere/anytime, and are a great exercise to start a workout with. To perform the prone plank…
Position yourself in a face down position with legs straight and elbows bent- Push off the toes and forearms and hover low to the ground in a straight line
Make sure the butt/hips do not creep up toward the sky- Keep the belly button sucked in toward the spine to activate the deep abdominal muscles
- Maintain normal breathing (beginners often unintentionally hold their breath)
The prone plank can be performed for 1-3 sets for 5-10 seconds for beginners. A simple progression is to increase the duration of each held plank, eventually working towards 1-3 sets of 40-120 seconds per plank. Good luck and keep that tummy tight!