Plank Hold

The trainers at Conditioning Specialists show you how to expertly perfrom a plank hold to build a strong core.
Muscles Being Used:

Rectus Abdominus
Transverse Abdominus
External Obliques
Internal Obliques

The Rectus Abdominus is the muscle that we usually associate with the "six-pack." The Transverse Abdominus is the deepest muscle in our core, and works as a stabilizer in this move. The internal and external obliques make up a "corset" around our core, and are engaged in this exercise.

Progressions:

Move up onto your toes from your knees.
Lift one leg up

Common Deviations:

An arched lower back: make sure your spine forms a straight line from the top of your head down to your feet.
A rounded back: If your butt sticks up into the air, bring it down so that your spine forms a straight line from the top of your head down to your feet.
Excessive neck extention: Make sure your neck is in line with your spine.
Rounded shoulders: If your forearms are not directly under your shoulders, it can create unnecessary tension in your upper trapezius and neck. Make sure your body is properly aligned.
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