Plank for Metabolism
19 July, 2018
Did you follow our June Plank Challenge? We've discussed planks being a good base exercise for every body. This week we will focus on how a plank challenges your entire body, and can help to rev up your metabolism.
Planks are a body weight exercise - no equipment necessary! They can be performed on the wall, elevated on a bench, in a half plank position, in a full, or 'high' plank and a pillar or 'low' plank. When performed at the appropriate level to challenge you right where you are, planks will utilizes every major muscle group in the body! Planks, when incorporated consistently into your exercise routine, burn more calories than other 'core' exercises like sit ups! Planks help to increase strength in major muscle groups. As those muscle groups increase, your body will burn more calories ~ even at rest! Planks are important for those of us who work seated in front of a computer, not only to help us to retain good posture, but to burn calories. We will burn more calories at rest AND burn more calories when we are active, even when walking to work.
Full or Pillar Plank
- Begin from all fours position (hands and knees) on a mat.
- Come down to rest on your forearms.
- Engage your abdominal muscles.
- Extend yours legs to create a straight line from your neck to ankles.
- Check that your forearms are aligned with your torso (forearms parallel to each other) Elbows directly beneath your shoulders. Head, spine and pelvis should be in neutral position.
For alternatives to the full plank, please see the previous issue of our e-news.
Three common mistakes
Hips too high (hips look like Mt. Rainier)
Hips too low (hammock)
Head Up (chin is up)
Good plank form
Head in line with spine
Straight line from head to toes
Forearms parallel to trunk
Head, spine and hips in neutral position
Shoulders back and down
Legs braced front and back
Not feeling confident in your plank? Ask a red-vest trainer to check your form or make suggestions!
Cautions for planking