At-Home Workout: Planks

This is part one of our mini-series on at-home workout moves that work!

Part one is dedicated to planks.

We love planks at Sound Medical Weight Loss!  Whether you’re sheltering at home, working out outdoors as the weather gets nicer, or in a gym, planks are one of the most accessible, effective exercises in our arsenal.  We’re sharing a video of our very own Ashlan Quantrille demonstrating plank variations and form, as well as details about planks to get you excited to do them alongside her.

Benefits and Fun Facts

Planks strengthen the core, reduce back pain, help to improve posture and balance. And of course, as with all exercise, planks will heighten your metabolism, boost your mood and help combat stress.

Fun fact: Plank exercises have a wonderful effect on our nerves, making them an excellent way of improving mood. They stretch out muscle groups in the lower back, stomach and intestines, neck, shoulders and more that contribute to stress and tension in the body.

How to Get Planking

You can incorporate planks into your everyday workout regime or as needed. Practicing everyday will increase mobility, strength, and flexibility. Any exercise is better than none! 

Try adding a plank before or after an already-well-established habit in your daily routine to help the habit “stick,” like right before your morning shower.  Make it one of your daily habits and track it somewhere, either in a planner or on a free app like Habit List.

For beginners, start with doing each variation of plank that you prefer and hold for up to 60 seconds each for up to 3 rounds. As you get more comfortable and confident you can incorporate other variations, additional time, and rounds based on your individual needs and limitations.

Ready to challenge yourself with high planks?

1. Start in a push-up position on the floor.
2. Holds arms straight with hands in line with shoulders.
3. Keep your body in line from head to heels, be sure core is engaged.
4. Remember to breathe and listen to your body.

• 'Easy': modified high plank - straight arms and legs with toes and palms touching ground holding for 15-20 seconds then let knees rest for 15-20 seconds keeping core tight. Repeat 3 times.
• 'Medium': standard high plank - keep body in straight line from head to heels and squeeze core (to make it harder squeeze glutes as well) hold for 60 seconds. Repeat 3 times.
• 'Hard': advanced high plank - with single leg lift, lifting the leg increases your core's stability, squeeze glutes with leg lift and hold for 15 seconds. Repeat on each leg 3 times.

Author

Sarah Eno Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time.