A few ab exercises have been drilled into our heads as mandatory—one of which is planks. The tabletop exercise is meant to distribute most of your weight through your core, making you tighten and squeeze the abs for an extended period of time.
A big problem, though, is that most of us aren’t doing planks the way they’re intended. Instead of putting the focus in the abs, it’s easy to load up the arms and legs, or strain the shoulders or neck in the process. That’s why the Pvolve Method puts so much focus on form! A plank performed with the neck long, shoulders drawing down the back and hips in line with shoulders will strengthen the core without strain when the body is ready for such a powerful move.
The abs shouldn’t be hit from just one angle, instead, they should be worked from a 360-degree view—the front, the sides, and the back. This requires standing exercises like twists, stretches, and other moves that really engage the core and force you to squeeze the muscles in your abdominals without overexertion, in addition to exercises like planks that challenge your core from this pressurized angle.
THREE WAYS TO PRACTICE PLANKS
Slow Mountain Gliders
Start in a high plank position with each foot on a glider, feet hip distance apart. Slowly start to bring your right knee in towards your chest, but stopping the knee in line with your hips at a 90-degree bend. Slowly press the right leg straight while at the same time bringing the left knee in. Continue to alternate slowly, keeping the feet hips distance apart, for 8 reps on each side.
Single Leg Sweep
Start in a plank position, either on your hands or on your forearms, one glider under your right foot. Keeping your entire body still, sweep your right foot out towards the right about 45-degrees, then pull it back to center. Try to keep your hips level and square to the mat. Repeat 8 reps, then switch legs.
Double Knee Pull
Start in a high plank position with a glider under each foot, feet hip distance apart. Pull both knees in, stopping in line with your hips at 90-degree, then press back to start. Keep your hips level, without sinking or lifting. Repeat for 8 reps.
