Core Exercises: Plank

Video Transcript

"This next functional core exercise is called the plank. Now the plank is like the king of all exercises because not only does it work your core, it works your entire body, so this is a great stabilization exercise. So all you need to do is come down to your mat, or just the floor, you don't even need a mat, and bring your hands down about shoulder-width apart, so make sure they're directly underneath your shoulders. Extend your legs back, place your feet together, and you want to have a slight tuck of your pelvis to protect your lower back. Now think about drawing your shoulder blades back and down, as though you?re putting your shoulder blades into your back pockets, and you want to think nice and long. So stretch out through the crown of your head, pull your belly up so your navel is towards your spine, and you can hold this position for about 30 seconds and then you can build up to holding for about a minute. That's a really good stabilization exercise. Now with your breathing, just inhale naturally through your nose and out through your mouth. After a minute just simply place your knees down, and rest. That is the plank."