How to Do
How to Do Standing Plank Hold Cable
The standing plank hold cable 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 standing plank hold cable.
Beginning
Beginning Plank
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.
Movement
Plank Movement
1. A cable machine will be to your right at chest level. Rotate your arms straight across the right side of your torso to allow you to clasp the handle with an interlocking grip.
2. Your shoulders should stay relaxed while you move your arms and extend them past your chest to the middle of your body.
3. Maintain the position for the desired amount of time.
Benefits
Plank Benefits
Coordination and balance.
Improves Body Alignment and Aids in the Prevention of Illness
Strengthen your core.
Increases adaptability.
