Video

Transcript

so i remember someone was showing me  this plank exercise right and i was  

kind of like that’s so easy that’s not really  a workout that’s not going to do anything  

and so i actually tried it and i was shocked how  difficult it was at the very beginning but there’s  

some really cool benefits from doing this plank  exercise so what is it it’s an isometric type  

exercise where you’re not contracting your muscles  you’re stationary and so there’s a modified  

version or the regular version what’s called  the front plank and the modified version you’re  

on your knees and you’re on your forearms and  your entire spine from your head all the way to  

the bottom part is straight it’s neutral you’re  keeping your shoulders back and down and you’re  

not bending at the hip level so that would be  modified and then you have the regular type  

where you’re doing like a push-up but you’re on  your elbows and you’re maintaining that position  

and there’s a lot of other variations to that  which is more advanced so you start out doing  

between one and six reps one set you’re going to  hold that position for at least 10 seconds but you  

want to work up to a minute and so you’re going to  rest between 30 and 90 seconds i’m telling you it  

looks really easy but it’s very difficult in the  beginning and it’s quite a workout you’re going to  

feel it the next day let’s talk about the benefits  of a plank exercise it can build your core what  

is the core the core is something that connects  the upper torso to the bottom part of your legs  

you have the abdominal muscles the back muscles  the side muscles the hip muscles and the  

buttocks it can help your posture it can help the  relationship between your chest and your mid-back  

and your shoulders and your neck it can keep your  head over your spine so it’s not too forward this  

way number three it actually can help symmetry  between the front part of your body and the back  

part of the body as far as strength because  if you’re asymmetrical that can produce pain  

in your joints especially your lower back  now number four it strengthens the tendons  

the ligaments and the muscles because you have  to hold this position for a long period of time  

number five it can create a lot of stability in  your core so and what i mean by stability is it  

can keep your back from being unstable and  it can help your coordination when you walk  

and it can just reduce pain in your lower  back number six you can actually get a workout  

by doing this exercise talking about sweating  and definitely feeling sore the next day it’s  

also really good to mesh in with other types  of exercises all right number seven like all  

exercise it can also help you reduce stress so i  put a video down below of an actual demonstration  

of how to do this but you should check it out  try it out and tell me what you think hey before  

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