Strength Training: Elevated Plank
by Jack Kenefick on March 4, 2010
An excellent exercise which is used by many fitness instructors and yoga instructors is the elevated plank. The elevated plank should be added into your strength training program because it exercises several different muscle groups simultaneously. The elevated plank will work to strengthen your arms, wrists, and shoulders while also toning your back and abdomen.
To perform the elevated plank properly all you need to do is put yourself in an upwards pushup formation. This requires you to have your hands on the floor slightly more than shoulder width apart and your feet extended behind your. Your arms should also be completely straight and your head and neck should be held up. Proper form is crucial when it comes to the elevated plank and it requires you to keep your back and legs completely straight.
Once you are set in position, the elevated plank will require you to maintain your position for an extended period of time ranging from 30 to 90 seconds. When using the elevated plank as part of a yoga or exercise circuit, you should complete at least three repetitions.
To make the elevated plank more challenging, several variations of the exercise can be used. If you bend your elbows, the exercise will become much more challenging and it will begin to work your chest and back muscles more so than your arms and wrists. If you are looking to make the exercise slightly easier, you could do the elevated plank with your knees on the ground.
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The use of any advice on this website is at your own risk. Please consult us, or any other professional, licensed personal trainer or your health care professional, like your doctor, first to see if the advice is applicable to your specific situation.
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