MOVEMENT ENHANCEMENT MIDTERM

PLANK EXERCISE

- bodyweight exercise that is performed in a prone position, where the individual holds a position that mimics the
"top" of a push-up, with the body held straight and rigid like a plank.
- To perform a plank, one should start on all fours, then extend their legs behind them while keeping their arms
straight and forearms on the ground.
- The elbows should be positioned directly below the shoulders, and the hands should be flat on the ground. The
individual should then engage their core muscles, glutes, and legs, and lift their body off the ground, holding it in
a straight line from head to heels.
- The goal is to maintain this position for as long as possible while keeping the body stable and avoiding any
sagging or arching in the back. The plank exercise is an effective way to strengthen the core muscles, improve
posture, and develop overall body stability. There are also many variations of the plank exercise, such as side
planks or plank jacks, that can add variety and challenge to the workout.

BENEFITS OF DOING PLANK EXERCISE

- Strengthening the core is a crucial component of any fitness routine, as it enhances stability and provides
aesthetic appeal.
- It aids in stabilizing, balancing, and powering the body during various activities. A robust core is the foundation
of all coordinated and dynamic athletic movements.
- It can also reduce joint stress and improve posture.
- It can serve as a benchmark for evaluating core muscle strength and stability. While primarily a strength-building
exercise, the plank also engages multiple muscles, thus assisting in increasing calorie burn.

HOW TO DO A PLANK?

Select a position where you can extend your whole body length. Using an exercise mat will give you enough padding
to be comfortable on all fours. You can choose whether to perform a plank on your palms or your forearms.

- 1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly
under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at
the floor.
- 2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid
and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine
position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls
of your feet.
- 3. Hold this position for 10 seconds. Release to floor.
- 4. Over time work up to 30, 45, or 60 seconds.

COMMON MISTAKES

Avoid these errors to get the most out of this exercise and to avoid strain or injury.

- Arching your back

If you arch your back, you are not engaging your abdominals sufficiently and you are putting more of the weight
onto your arms. Check to be sure you are keeping your shoulders down and wide.
- Sagging your hips
Your hips will start sinking once your abs have reached their fatigue limit. That's a sign it's time to end your
plank. If it seems your hips are sagging from the beginning, try separating your feet a bit wider and focus on
engaging your abs.
- Tilting your head up
Your neck should be in line with your body, not tilted up, which could strain the neck. Keep your gaze down at
the floor.
Multiple Choice

1. What is the plank exercise?

A) A type of yoga pose
B) A core strengthening exercise
C) A cardio exercise
D) A weightlifting exercise

2. Which muscle group does the plank exercise primarily target?

A) Biceps
B) Quadriceps
C) Abdominals
D) Hamstrings

3. How should you position your body during a plank exercise?

A) Lying flat on your back
B) Sitting upright
C) Facing downward with arms extended
D) Kneeling on all fours

4. What is the recommended duration for holding a plank exercise for beginners?
A) 10 seconds
B) 30 seconds
C) 1 minute
D) 5 minutes

5. What are the benefits of regularly doing plank exercises?

A) Improved balance and flexibility
B) Increased muscle strength and endurance
C) Better posture and core stability
D) All of the above

PLANK EXERCISE

The plank exercise is a static core exercise that involves holding a straight body position while supported by the
forearms or hands and toes. It requires engaging the core muscles, maintaining proper alignment of the body, and
holding the position for a set amount of time to improve core strength, stability, and posture. The plank exercise is a
versatile and effective exercise that can be modified or advanced to suit different fitness levels and goals.

Here's a step-by-step guide on how to do the plank exercise with proper form:
1. Start by positioning yourself face down on a mat or a comfortable surface, with your elbows bent and
directly under your shoulders, and forearms resting on the ground.
2. Extend your legs straight behind you, toes tucked under, and lift your body up into a straight line,
supported by your forearms and toes.
3. Engage your core muscles by pulling your belly button towards your spine, and keep your back flat,
avoiding any sagging or lifting of the hips.
4. Align your body in a straight line from your head to your heels, and avoid any excessive strain on the
neck or lower back.
5. Hold the plank position for a set amount of time, starting with a goal that is challenging but achievable,
and gradually increasing the duration as you get stronger and more comfortable with the exercise.
6. Breathe steadily and evenly throughout the exercise, avoiding any holding of breath.
7. To release the plank, gently lower your knees to the ground and rest for a moment before repeating
the exercise or transitioning to another exercise.
Remember to start with proper form and technique, and listen to your body to avoid any discomfort or pain. If
you're new to planking or have any health concerns, it's always recommended to consult with a fitness
professional or healthcare provider before attempting any new exercise.
Other Plank Variations

1. Knee plank (for beginners)

If you’re new to planks or haven’t done them in a long time, you may want to start with a modified version of the
forearm plank. This takes pressure off your lower back and will still give you a great core workout. Over time, you can
progress to the traditional forearm plank.
1. Lie on your stomach with your forearms on the floor. Be sure your elbows are directly under your shoulders.
2. Press your forearms into the floor and raise your torso off the floor while keeping your knees, toes, and
elbows touching the floor. Keep your core tight and your neck in neutral position (avoid looking up or down),
and avoid lifting your hips or dropping them by tucking in your pelvis.
3. While engaging your glutes, hold this position for 30 seconds, or as long as you can while maintaining proper
form.
Pro tip: While it’s not required, you may wish to use a yoga mat if it’s more comfortable for your elbows and knees.

2. Straight-arm knee plank (for beginners)

A step up from the knee plank is the straight-arm knee plank. This requires a bit more arm and core strength but is
easier to perform than a traditional plank.
1.Lie on your stomach with your arms bent at your sides, hands directly under your shoulders, and palms flat on
the floor.
2.Press your hands into the floor to lift your torso and straighten your arms. Keep your knees partially bent and
touching the floor. Aim to have your wrists aligned with your shoulders, core tight, and neck in neutral position
(avoid looking up or down).
3.Hold this for 30 seconds, or as long as you can while maintaining proper form.

3. Forearm plank
If you’re ready to plank without modifications, the forearm plank is a great way to really feel the burn.
1.Lie on the floor and place your forearms directly under your shoulders.
2.Slowly lift your torso off the floor by pressing into your forearms and knees. Contract your core as you raise
up, and maintain a neutral neck and spine.
3.Tuck your toes under and lift your knees so that your body forms a straight line.
4.Hold this for 20–30 seconds, building up to 1 minute or longer.
According to Guinness World Records, the longest forearm plank was held for 9 and a half hours (2)!
Pro tip: Let your gaze fall toward your mat, approximately 1 foot in front of you, so your neck is in a neutral position.

4. Straight-arm (full) plank

As you build up your strength, try increasing the difficulty by transitioning to a straight-arm plank, also known as a full
plank.
1.Start on all fours with your hands directly under your shoulders and your knees slightly behind your hips.
2. Push your hands into the floor and raise one knee at a time off the floor. Straighten both legs, so you’re in a
straight line from heels to head. Your body should look as if you’re in the upward position of a pushup. Ensure
that your hands and shoulders are aligned, legs are strong, feet are hip-width apart, and core is engaged.
3.Hold this position for 30 seconds or longer — as long as you can maintain proper form.

5. Forearm to full plank

You already know how to do a traditional plank, but transitioning between forearm and full plank is a great way to
progress your workout.
1.Start in forearm plank position.
2.Straighten one arm at a time to lift yourself into the full plank. Try this slowly at first to perfect the transition.
Place your hands where your elbows were so that your hands are directly under your shoulders in high plank.
3.Return to forearm plank position by slowly bending one arm and then the other.
4.Continue this for 30 seconds for 1 set, performing 2–3 sets total.
As you progress, pick up the pace according to your comfort level.
Pro-tip: Engage your core to minimize swaying of your hips as you alternate positions.
6. Side plank on forearm
The side plank is another excellent exercise that largely targets your obliques — the muscles on the sides of your torso
— and your hip abductors.
1.Lie on one side with your legs almost straight and your hips, knees, and feet stacked. Ensure that your elbow is
directly under your shoulder, with your forearm flat. Lift your other arm straight into the air (or keep it at your
side if this is too difficult).
2.Push your hand and forearm into the floor to lift your torso. Maintain a tight core and keep your hips lifted,
straightening your legs fully. Your body should be close to a straight line.
3.Try to hold this position for 20–30 seconds, then switch sides.
Pro tip: To make it easier, keep your knees touching the floor while you hold the rest of your body up. To modify with
knees on the floor, your knees should be bent with your feet pointed back to avoid putting strain on your knees.
Alternatively, you can increase the difficulty and build greater stability with variations such as straightening your arm or
raising and lowering your hips.

7. Walking plank
Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle groups. These
include the deltoids, glutes, quads, hamstrings, and even calves.
1.Start in a full plank position with your hands directly under your shoulders. Activate your glutes and abs to
prevent injury and gain maximum benefit.
2.Begin to shift laterally (to the side) by simultaneously moving your right hand and foot to the right.
3.Lift your left hand and foot to meet in the center and return to the plank position.
4.Complete 5 steps to the right and then 5 to the left for 1 set. Try to complete 3–5 sets, or as many as you can
safely perform in 1 minute.
Pro tip: Take your time with this move to ensure proper form and to target your muscles effectively. Be sure to keep
your core tight the entire time.

8. Plank with shoulder tap

Planks with shoulder taps work several muscle groups, including your hip flexors, abs, back, glutes, hamstrings, and
quads. This move adds an extra challenge to the traditional straight-arm plank.
1.Start in a traditional straight-arm plank position. Widen your legs for more stability, if needed.
2.Keeping your core tight, lift your right hand off the floor and touch your left shoulder. Then, return your right
hand to the floor.
3.Lift your left hand and touch your right shoulder.
4.Continue to alternate hands for 20–30 seconds. Avoid rotating your shoulders or hips during this movement.
The goal is to keep your body in a straight line.
Pro tip: If this is too difficult, start on your knees (straight-arm knee plank) or take a wider stance. To increase the
difficulty, bring your feet together. This makes it harder to maintain stability.

9. Reverse plank
This full-body exercise targets several muscle groups, including your glutes, hamstrings, abs, obliques, triceps, and
shoulders. Instead of facing downward, you will position yourself with your stomach toward the ceiling.
1.Sit tall on the floor with your legs extended in front of you. Place your hands behind you on the floor, with
your fingertips pointed toward your feet.
2.Engage your glutes, core, and arms to lift your hips, forming a straight line from heels to shoulders. Ensure that
your shoulders are drawn down, away from your ears. Avoid dipping your hips by slightly tucking your pelvis.
3.Hold this for 20–30 seconds, or as long as you can while maintaining proper form.
Pro tip: If you want an even greater challenge, add a leg raise: While holding your reverse plank, bend at the hip and lift
your right leg up toward the ceiling. Be sure to keep your hips stable and upper body strong while lifting. Return your leg
to the floor with control and repeat with the other leg. To make it easier, place your hands on an elevated surface such
as a step or bench.

10. Spider-Man plank (knee to elbow)

Try these ―Spider-Man‖ planks to feel the burn in your obliques, abs, and lower body.
1.Start in full plank position.
2.Pull your right knee toward the outside of your right elbow and then push it back to return to a plank position.
Make sure your knee is open out to the side, so your inner thigh hovers over the floor as you move your leg.
3.Exhale as your knee comes forward and inhale as you push it back.
4.Start with 8–12 reps on each side. Aim for up to 20 reps on each side as you get stronger.
Pro tip: Take your time. This move is all about proper form and controlled movement. Maintain proper form by keeping
your hips elevated, and avoid swaying side to side.
11. Plank with alternating knee to elbow
This is another move that will target your obliques.
1.Start in full plank position.
2.Lift one leg and pull your knee toward the opposite elbow.
3.Push your leg back to the starting plank position. Be sure to keep your abs and glutes tight throughout the
exercise.
4.Continue alternating sides for 20–30 seconds, or as long as you can maintain proper form. Aim for 2–3 sets.
Pro tip: Try your best to keep your spine and pelvis neutral, as much as possible.

12. Plank with a row

This is an excellent full-body workout that targets your upper body, core, and lower body.
1.Grab two dumbbells of your choice (if you’re new to working out, start with a light weight to ensure proper
form).
2.Get into full plank position with each hand gripping a dumbbell.
3.With your right arm, lift the dumbbell to the side of your waist or toward your hip to perform 1 row.
4.Return the dumbbell to the starting position.
5.Perform 1 row with your opposite arm.
6.Complete 8–12 reps on each side. Aim to do 2–3 sets.
Pro tip: Keeping your core engaged the entire time will help you perform the dumbbell row with control. If you’re
swaying your body to lift the dumbbell, try using a lighter dumbbell. You can also do this exercise with no weights at all.
If your opposite leg lifts off the floor, use a lighter dumbbell and keep your glutes tight.

13. Mountain climber

Mountain climbers activate your whole body. They’re a really effective exercise with a burst of cardio. Be sure to keep
your wrists, arms, and shoulders stacked throughout the exercise.
1.Start in full plank position with your hands directly under your shoulders.
2.Place your hands slightly wider than your shoulders and use your upper body and pelvis to stabilize yourself.
3.Keeping your core engaged, lift your right foot off the floor and bring your right knee toward your chest. Avoid
rotating your hips or shoulders. Return to the starting position and do the same with your left knee.
4.Continue this movement for 20–30 seconds, or as long as you can maintain proper form.
Pro tip: As you become more comfortable, you can pick up speed. The faster you go, the more cardiovascular benefit
you gain — but be sure to still safely maintain proper form.

14. Plank jack

Plank jacks get your heart pumping during your strength routine.
1.Start in a forearm plank or high plank.
2.Jump both feet outward, wider than hip-distance apart.
3.Immediately hop them back into the original plank position.
4.Aim to complete 2–3 sets of 30 seconds, or as long as you can maintain proper form.
Pro tip: Throughout the exercise, be careful not to raise or lower your hips out of the straight-line position.

15. Swiss ball jackknife

Swiss ball jackknives are also excellent for building strength and stability. However, this is considered an advanced move
and should be done with caution.
1.Start in full plank position with your lower legs or feet on an exercise ball. The farther the ball is from your
head, the harder the exercise will be. Activate your abs to maintain stability and align your spine.
2.Gently lift your hips by engaging your core and pushing through your shoulders. Roll the ball forward with your
feet, pulling your knees toward you. Be careful not to drop your hips or round your back.
3.Extend your legs, rolling the ball back, to return to the starting plank position. Be sure to keep your shoulders
directly over your wrists throughout the exercise.
4.Due to the difficulty of this move, you may be able to perform only a few reps at a time. Continue to increase
the number of reps as you gain strength.
Pro tip: Moving the ball farther away from your center increases the challenge for your abs. Aim to initiate the move
from your lower abs, not your hip flexors.

Planks are a valuable addition to your fitness regimen for improving strength, regardless of your fitness level, as
there are numerous plank variations to suit your abilities. By incorporating different plank variations into your routine,
you can continuously challenge yourself, enhance stability, and build strength, which can contribute to preventing
injuries and enhancing overall health.
 Please note that some plank variations may be more advanced, so it's important to use your discretion in
determining if a particular move is appropriate for your fitness level. Maintaining proper form is crucial in reducing the
risk of injury and maximizing the benefits of the exercise. It's recommended to consult with your physician before
starting a new workout program, and seek guidance from a certified trainer or strength coach if you need assistance
with proper form.

Multiple Choice

1. What is the plank exercise?

a. A dynamic exercise involving jumping and hopping
b. A static exercise where you hold a straight body position
c. A stretching exercise for the back muscles

2. Which of the following is NOT a benefit of plank exercises?

a. Improved core strength
b. Better posture and balance
c. Increased flexibility in the legs

3. How do you start a plank exercise?

a. Standing upright with arms raised
b. Lying on your back with legs in the air
c. Lying face down with forearms on the ground and toes tucked under

4. What is the recommended body alignment during a plank exercise?

a. Curved back and sagging hips
b. Rounded shoulders and lifted heels
c. Straight line from head to heels

5. Which of the following is a plank exercise variation?

a. Bicep curls
b. Tricep dips
c. Side plank

Planking exercise
- Popular core-strengthening exercise where you hold a static position in a straight body alignment on your
forearms and toes.
- Simple yet effective exercise that targets multiple muscle groups, including the abs, back, shoulders, and glutes.
- Planking can be modified to suit different fitness levels and can be performed virtually anywhere without any
equipment.
- Proper form and alignment, along with gradually increasing the duration and difficulty, are important for safe
and effective plank exercises.
- Regular practice of planking can improve core stability, posture, balance, and overall functional fitness.