6 Plank variations

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Core… I am sure you have heard a lot about this word but what is core concretely and how you can work on it ?

Here some information to make things clearer for you and some exemples of plank variations to incorporate into your training.

  • What is the Core ?

– The core is definied by the structures that make up the lumbo pelvic-hip complex, including :

– the lumbar spine

– the pelvic girdle,

– abdomen

– hip joint.

The core is where the body’s center of gravity is located and where all movements originate.

  • Why it is so important to incorporate in your training ?

– A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement system.

– The objective of core training is to uniformly strenghten the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.

  • Who is it for ?

– For everyone who want to achieve goals from a flatter midsection to a stronger lower back.

– Highly recommended by therapist for patient with low-back problems

– For athletes who want to improve their sports performance.

  • What will happen if I don’t strengthen my core muscles ?

A weak core is a fundamental problem inherent to inefficient movement that may lead to predictable pattern of enjury. A properly designed core training program will help you to gain neuromuscular control, stability, muscular endurance, strenght and power of the core.

  • What kind of exercices can I do to work on my core ?

Many exercices exist to strenghten your core.

Among them, you have the exercice called plank .

Here 6 variations that you incorporate to your exercise training.



Choose 3 to 4 exercices and hold the position from 15 sec to 1min depending on your level.

Try to work on you core

  • Method to do a nice plank :

Preparation :

1) Lie prone on the floor with feet together and forearms on gound

Movement :

2) Lie entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes

3) Hold for desired length of time keeping chin tucked and back flat

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