Exercise: Plank

Purpose: to test the muscular endurance of your core.

Equipment required: None

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and
obtain informed consent. Prepare forms and record basic information such as age, height, body
weight, gender and test conditions. Measure and mark out the course. Perform a standard
warm-up. See more details of pre-test procedures.

Aim - To be able to straighten your entire body and maintain it rigidly, just like a plank of wood
for a period of time.

Procedure – To perform a plank, 1st lie on a surface on prone position. Next, position your feet so
that your toes touch the floor. Bring your forearms forward near the sides of your head and feel
your body weight to it, it should be parallel to one another and to your torso. Then, slowly and
gently, lift your torso and your legs off of the floor, putting all of your weight on your toes and
your forearms and elbows. Keep your body erected from the top of your head and to your
heels, this is why it’s called plank.
Scoring – Perform the planking and record your time in seconds.

Advantages: A simple abdominal workout that you can try at home since it requires no
equipment. Planking are one of the workouts that you can add to your routine since it targeted
a lot of muscle groups. Primarily are the rectus abdominis, and transversus abdominis, it also
targets the erector spinae. Additionally, planking uses different groups of muscles so it also
develops the trapezius, rhomboids, deltoids and pectoral muscles, of the upper body, as well as
the gluteus maximus and quadriceps of the lower body.

Disadvantages: Plank can cause a discomfort in the back if done for a long period of time. In
doing a plank, make sure to only do it in an amount of time that your body can take.

Variations: You can increase the intensity of your plank by modifying it or adding weights.
Reference: Hill. D., “What is Planking Exercise?”, Retrieved at
https://www.livestrong.com/article/538593-what-is-the-planking-exercise/