Name: Playbook - Alexandria Hoover - Straight arm Plank
Uploaded: 2023-03-12T06:43:07.302Z
Duration: 1 min
Description: Straight arm Plank

Straight Arm Plank is the mother of all plank variations. It’s an isometric core strengthening exercise. It involves maintaining one position for extended period of time. The exercise helps to imporve a posture, prevent or reverse postural deficiencies, strengthen core and tighten up a midsection. Isometric exercises are common for injury rehabilitation or reconditioning.

Holding the plank position recruits a lot of muscles in your body. The rectus abdominis (outer abs) and transverse abdominis (inner abs) are primary supporters during this exercise. Obliques (side abs) are used also to stabilize the position. Excluding abs there other muscles working to hold the plank position such as legs, arms, shoulders and back.

Step 1: Get In a Starting Position

Go down to the floor & get in a push up position with your arms straight. Put your arms slightly wider than shoulder width & place your hands directly below your shoulders or slightly further to your eye level.

Form a straight line with your body. Keep your legs straight but don’t lock the knees to hyperextension. Keep your pelvis neutral so your butt don’t stick out. Neutralize the spine & neck. Keep your head in a line with your back.

Squeeze the glutes & embrace your abs. Pretend that someone is going to hit you in a belly to really contract abdominal muscles.

Step 2: Hold it!

Now hold the position for the prescribed amount of time or as long as you can without compromising your form and breathing.

If you are just beginning try to hold the position for 20-30 seconds and work your time up. 

Tips For the Perfect Straight Arm Plank:

Keep your back flat and don’t let it round or arch.
Don’t let your hips sag down to the ground.
Look down at the ground.
If you find hard time to lower your butt and flatten your back, try to bent your knees slightly.
To make the exercise easier on shoulders put your hands at your eye level not straight below your shoulders.
When your form begins to suffer, terminate the exercise.
If you experience lower back pain, stop.
Common Mistakes:

Not focusing on fully contracting abdominal muscles.
Arching and rounding the back.
Lifting the butt up too high.
Keeping the head up.
Sagging in shoulders

Straight arm Plank

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