Move of the month: Modified front plank
- Reviewed by Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
For this exercise, you hold your body stiff, like a wooden plank. Although the classic version is done on the floor, you can do this easier version using a desk or table. It's an example of an isometric exercise, in which the muscles contract but do not move. Planks are a great way to strengthen muscles in the abdomen, back, legs, shoulders, and arms.
Starting position: Stand facing a table or counter (or any other solid surface that will not move) with your feet shoulder-width apart.
Movement: Align your shoulders directly over your elbows, forearms on the table as pictured. You can stand on your feet or on your toes as pictured. Balance your body in a line like a plank. Pull your belly up and in as if you were pulling on tight jeans, keeping your upper-body weight on your forearms. Hold for 15 seconds. Rest for 30 to 60 seconds. Repeat. Over time, try to build up to a two-minute hold.
Tips and techniques:
- Keep your head straight (that is, not tipped forward or back) and your spine neutral (not arched or bent) during the plank.
- Keep your shoulders down and back.
- Keep your body in a line from head to toes; don't bend at your hips or waist.
Exercise photo by Thomas MacDonald
About the Author
Julie Corliss, Executive Editor, Harvard Heart Letter
About the Reviewer
Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
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