Plank You Very Much

Ah the plank… how I have grown to love this pose. I, probably like most of you, hated the plank when I began doing Pilates. It was my least favorite part of class and it always made my wrists sore. However, I soon learned that my progress with the plank was the best way for me to gauge my overall improvement. The better I got, the easier everything else became. This is because the plank truly is an excellent strengthening excercise for your core. While concentration on proper form is important for all poses it is extremely important here for the sake of your shoulders and your spine. If you are having trouble or find it impossible to hold your body in a straight line you should keep your knees on the mat until your core becomes stronger.  

A Few Things To Remember:

• Keep your shoulders over your wrists
• Your head should stay in line with your spine
• Your body should be in a straight line from your shoulders through your heels
• Feet should be hip width apart for balance
• Arms should be straight but do not lock elbows

A major complaint I usually get from students is that the plank hurts their wrists. If you are a beginner and have not had much experience with this pose, slight wrist pain is normal! Notice I said “slight”. Of course this is a completely relative term and only you know what is tolerable for you. I will tell you that after a few weeks that pain will subside and your wrists will grow stronger. In the meantime, try folding your mat over for extra padding. During class, if you are feeling pain of any sort, please take a break or try to reposition yourself and then talk to me about it afterwards. Obviously working out isn’t like lying in bed so I’m talking actual pain, not the mild discomfort of working our bodies a little harder than normal. You could be holding yourself at an odd angle or doing something minor that can be easily adjusted.

Another great thing about the plank is how many variations there are on this single pose. There are so many things you can do with it to benefit your body in different ways. While all options center around core strength, depending on what you do, your shoulders, glutes, back and thighs can reap the benefits as well. The most common (as you all know from class) is the side plank which has its own set of rules. Again, if you are having trouble holding a full side plank without letting your form slip, go ahead and lower your bottom knee to the mat for extra support until your core is stronger.

A Few Things To Remember:

• Keep your shoulders stacked one on top of the other creating a straight line through your arms
• Your chest should be open to the side (not tilted towards the floor or ceiling)
• Keep your hips stacked – one leg should be resting slightly on the other
• Your body should be aligned from your spine through your feet

Just remember that the plank can do tremendous things for your body and your core and is one of the most beneficial exercises we do in class. I hope that you grow to love it as much as I do!