4 Plank Exercises to Tighten your Core

The “core”, is comprised of a group of 4 abdominal muscles, as well as the gluteals and hip muscles that are responsible for protecting your spine, and preventing injury throughout the body. Plank exercises are a potent way of strengthening these muscles. This is the first of a series of plank exercises so stay tuned for those, and look forward to them becoming more challenging!

Standard Plank:

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With your feet together, press up into a plank with your back straight, and hips level. Allow a small bend in your elbows (Mine look locked out here, but they are actually slightly bent). Hold 30 seconds. Repeat 3 times.

*if you have sore wrists, you may drop down to your elbows during plank exercises, or place rolled up winter socks in your palms during this exercises, which will provide better alignment  and decreased strain on the wrists.

Leg pull front:

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Begin in standard plank position, then lift one leg approximately 12 inches off the floor with a straight knee. Lower it back down with control, then lift again. Repeat 10 times, then switch to the other leg. When finished lower your body back down onto the mat with control.

Knee Pull:

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Begin in standard plank, then lift one leg. Bring that leg towards your chest with a bent knee as seen in the second picture, then return it back out straight. Without lowering it down, bring it forward again, this time to your elbow on the same side, then return it back out. Again without lowering, bring it forward and tap the knee to the opposite side elbow, then extend it back out. Switch and Repeat on the other leg. Repeat this process 5x on both sides.

Side Plank:

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Position yourself with fingers facing perpendicular to your body, and top arm on hip or held  up towards the ceiling. Hold 30 seconds, then switch to the other side. Repeat this 5x.

 

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About runningyourbody

I am a Doctor of Physical Therapy (DPT), Certified Pilates instructor, and runner with celiac disease. I am passionate about educating people on running, pilates, and women’s health topics. I am trained in the treatment of pelvic floor dysfunction, as well as pre and post partum impairments. In my free time I can be found anywhere outside. I enjoy training for races with friends, cooking gluten free meals, and traveling with my husband. My goal is to share information with you in a lighthearted and enjoyable forum. I am always contributing fun and interesting posts on my blog. Feel free to check it out @ https://runningyourbody.wordpress.com/
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2 Responses to 4 Plank Exercises to Tighten your Core

  1. Andrea says:

    Wow! The knee pull is hard!

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