Exercise «Plank»

This exercise is static, meaning it occurs without changing positions, and thus, all muscles work in a static mode. The plank is great because it can somewhat replace cardio at home, such as jump rope or using a cardio machine. This is possible because the plank can be held for a long time without rest (up to several dozen minutes), and in this exercise, almost all muscles are engaged—except for the arms. In other words, about 80% of the total muscle mass in the body is involved.

Nuances and mistakes

1. When raising the pelvis upward, the task becomes easier. This can be used to hold the plank longer. For example, alternate: 10 seconds with the pelvis up and 10 seconds in the standard position (where the legs and torso form a straight line).

2. The easiest variation is the plank on the knees, where you support yourself on the floor with your knees. I recommend using this variation only as a last resort, as it engages half as many muscles and is less effective.

3. If you position your legs wide apart, the focus in your legs will shift to the inner thigh. Additionally, it will be harder for your legs. You can try this for variety.