How to Perform a Modified Plank Exercise

Starting position - The Prone Plank

Here's a great modification to the classic Pilates Plank exercise. This exercise adds a level of difficulty to the original position and really targets the transverse abdominals (lower abs).

Things You'll Need

• Padded flooring or exercise mat.

Instructions

Start By Getting In The Plank Position

1. (See photo). On the floor or exercise mat, get into the prone plank position: Lift your body off the floor using your forearms/elbows and toes. Legs should be straight and knees off the floor.

2. Keep your back straight and abdominals tight. You will feel the work taking place in your lower abs. Stay steady and keep your body in a straight line.

3. Hold this posture for five seconds. Now slowly lower the right knee to the floor and hold for five seconds. Raise the knee back to the original position.

4. Lower left knee to the floor and hold for five seconds. Lift the left knee to original position. Now alternate legs for 10 repetitions each.

5. For a more advanced variation, lower both knees to the floor at the same time and hold the position for 10 seconds. Try to repeat the movement 10 times.

Tips & Warnings

• Keep your abdominals contracted throughout the exercise.

• This exercise will only be effective if you work to maintain a straight line from your shoulders to your feet.

• Do not let your hips or back sag. Keep stomach muscles contracted to protect your back.

Resources

• See other great plank variations at this site.