How to Do the Pilates Plank

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By eHow Contributing Writer

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The Pilates Plank is a classic exercise used to strengthen and elongate arm and abdominal muscles. The Plank can be modified in many ways and is easy to do, making it an effective exercise for anyone, even if you don't practice Pilates. Follow the steps to add the Plank to your workout.

Difficulty: Moderately Easy

Instructions

Step 1

Lie facedown on an exercise mat, legs extended, and place your elbows under your shoulders, resting your forearms on the ground, palms facing each other in loose fists.
Step 2

Curl your toes under and push up through your abdominal muscles onto the toes and balls of your feet, creating a straight line from the top of your head to your feet.
Step 3

Distribute your weight evenly between your forearms and feet. Keep your ab muscles engaged, lengthen your neck and relax your shoulders to keep your body stabilized.
Step 4

Extend your arms, pulling up onto your hands in a full plank, as you would if you were starting a push-up. Maintain the length of the spine.
Step 5

Hold plank for 10 to 20 seconds, working up to a minute.

Tips & Warnings

Breathe normally throughout the exercise.
Keep your body straight, not allowing your torso to sink too low or your back to arch.
Pull a knee into your chest or lift a leg up and down, alternating legs, for added difficulty. You can also hover low to the ground, holding for 10 to 20 seconds, working up to a minute.
Modify the exercise by staying on your forearms or lowering to your knees.
Avoid doing the Plank to its full extent if your wrists are weak or injured. Modify by balancing instead on your forearms.

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