Best Way to Plank During Pilates

Edson-8069 (Photo credit: Edson Hong)

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy callisthenics or forced contortion”.—Joseph Pilates

Why is plank the best exercise?

Plank is an excellent form of core body workout that brings your whole body into the picture.

Plank enables you to perform an exercise that will incorporate your whole body hence it is widely accepted as the best full-body exercise possible. It will put your whole body into activity starting from the toes up to your legs, hips abs and back and right into your shoulders and arms. Additionally plank challenges your whole body muscles into both weight bearing and stability.

Another great advantage of plank is that it gets your body back into shape in a very short period of time. So if you have been skipping your daily workout lately, you can throw in a plank just anywhere you want and gear your body back into action. Besides you don’t need any special equipment to plank which makes it even better and convenient as a method of exercise.

How to plank?

You are aware of the basics about plank and the fact that it is a powerful core body strengthener. If you are a beginner at plank, you might want to go through this checklist to ensure that you are doing it correctly:

• Abdominal muscles: in and lifted.
• Spine: lengthened
• Shoulders: relaxed with the scapula settled in the back, not popping up.
• Legs: engaged in the movement, drawing in toward the mid-line of your body.
• Whole body: creates one long line from your ankle bone to your ear.
• Neck: is a long extension of your spine.
• All of your movements are performed with the pilates principles: centering, concentration, control, precision, breath, and flow.

Best methods to plank:

If you are still a little lost about how to plank, the following blog will guide you through the three best methods to plank during Pilates:

• Pilates plank:

Begin by your hands directly under your shoulders and your knees under your hips. Roll your shoulders back and down and push the inside of your elbows outwards. This helps stabilize your upper body well. While keeping your legs engaged, lift your middle up while taking one step backwards then forwards. Hold for three to five breaths then repeat 1-2 times.

• Dolphin arm plank:

This is a variation from yoga. Begin similarly to the regular plank with your hands and knees under your shoulders and hips respectively. Then move your elbows to the floor directly under your shoulders. Then extend your forearms towards the floor with your hands flat or fingers entwined. Move your shoulder back and down and keep your chest open. Move your legs together and keep your abdominal muscles pulled in. Hold for 3-5 breath and repeat 1-2 times.

• Side plank:

This is the most advanced plank position and requires more stability too. Begin by sitting sideways with your legs folded back. Put the top foot in front of the other on the floor heel to toe. Fell that your hips are seated allowing even the top hip to touch the floor. Put your hand on the side to support your body just a few inches away beyond the shoulder. Before you press up, draw your abs in, drop your shoulders and lengthen your spine. Hold breath for 3-5 breaths and repeat.

This Article is written by Colette who is working for Yoga Trends is also a certified Yoga Instructor certified Pilates instructor and Thai Yoga Therapist and has trained extensively with numerous gifted teachers in Ashtanga, Iyengar and Bikram yoga.