Plank Hold (Prone Iso-Abs)

Description:

A Plank Hold is a position that is commonly utilized in Yoga and Pilates.  This position develops basic core and shoulder strength.  Plank holds can be performed on the hands, or the elbows for those who feel too much stress on the wrists.  When settling into position, ensure that the small of the back is engaged and in line with the rest of the body so that the hips do not sag. Keep the scapula protracted. Focusing on engaging the serratus anterior when performing this exercise can help with maintaining proper form and position.

Process:

• begin in a push up position (use elbows if not comfortable with hands)
• ensure that shoulder is stacked over the elbows and hands
• engage core and round the small of the back so that it is in line with the rest of the body
• legs should be together and core engaged
• hold and avoid bending at the hips or allowing it to sag