Want tighter abs? Sculpted arms? Better posture? Plank pose holds the key.
What's the single pose that will do all these things:
1. Make your abs tight.
2. Make your back strong.
3. Improve your posture.
4. Sculpt your arms.
5. Strengthen your core.
Yup, you guessed it! It’s the famous plank pose, and it’s one of the “shakiest” poses out there. You will almost certainly start to shake as you try to hold it, but doing it even 3 times a week for only 1 minute will produce noticeably tighter abs and better posture. Working up to 5 times a week, with a hold for 5 minutes, is ideal.
To get into the plank pose, lie facedown on the floor. Rest your forearms on the floor so they form a 90 degree angle with your shoulders. The position will be more difficult if your arms are too far in front or back of you. Hands should be face down. Tuck your toes and push up off the floor, rising on to your toes. Don’t arch your back. Engage your abdominal muscles to help support your torso. It is hard and you will probably shake, but keep going.
Your back should be like a plank, as straight as possible from your head to your heels. It will slope slightly downward, of course. Hold for 30 seconds and eventually try to work up to 5 minutes. Come down slowly and fold into child’s pose to rest, if desired. Remember to breathe throughout the pose. Note: You can also get into the plank pose from the downward dog pose. Watch the video below. That version of the plank will use straight arms, not bent arms resting on the floor.
Here are some videos to help you get into the right form for plank pose.
Getting into the plank pose from the floor
Getting into the plank pose from downward dog yoga pose
CATHERINE JONES is the award-winning author or coauthor of numerous cookbooks including The Calories In, Calories Out Cookbook, Eating for Pregnancy, and Eating for Lower Cholesterol. She is the co-founder/CEO of Werbie, LLC, a startup connecting women and technology, and a co-founder of the nonprofit Share Your Calories. She is a blogger and freelance journalist.
