How to: Extended Plank
Primary Muscles Used:Abs, Transverse Abdominis
Exercise Families:Trunk Anti-Extension
- Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Gently draw your ribs towards your hips to engage your core and ensure that your spine remains in a neutral position. This is your starting position.
- Move your arms forwards one at a time until your elbows sit directly below your chin, forearms resting firmly on the mat. Brace your abdominals and ensure that your spine remains in a neutral position. You should feel tension in your core throughout the movement. Hold this position for the specified amount of time, breathing deeply throughout.
Alternative Exercises for No Equipment
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.