How to Do
How to Do Plank Hold Modified, Knees Down
The plank hold modified should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the plank hold modified.
Beginning
Beginning Plank Hold Modified
Choose a position that allows you to extend your entire body length. A workout mat will provide enough padding to allow you to feel comfortable on all fours.
Movement
Plank Hold Modified Movement
1. Start in a plank posture with your forearms and toes on the floor, facing down. Your forearms are facing forward and your elbows are just under your shoulders. You should be looking at the floor with your head relaxed.
2. Draw your navel toward your spine by engaging your abdominal muscles. Maintain a tight and straight torso, as well as a straight line from your ears to your toes with no drooping or bending. This is how the spine should be in a neutral position. Make sure your shoulders aren't sagging toward your ears. Your heels should be higher than your toes.
3. Hold this position for a total of ten seconds. Allow it to fall to the ground.
4. Work up to 30, 45, or 60 seconds over time.
Benefits
Plank Hold Modified Benefits
If done correctly, the plank works the spine, core, quadriceps, glutes, hamstrings, triceps, lats, rhomboids, and trapezius muscles. Doing these exercises correctly, just like other workouts, ensures that you reap the benefits connected with them.
Exercise Aliases
Hold a Plank, The Plank Exercise.
