It has been about a year now that I have been working almost exclusively with women 55+. The one eye opener that I have noticed working with ladies in this age group is the lack of upper and lower back strength. One of the best exercises for developing strength in these areas is the simple plank. Want to join our plank party? Many of our clients have questions about this fantastic full-body exercise, so Emily is going to show you the dos and don’ts for beginners and advanced students alike!
BEGINNER VERSION
Bring your knees together on the mat and set your hands directly below your shoulder blades. Press both hands equally into the mat and leave some space between your shoulders and your ears! Engage your abdominal muscles and reach the crown of your head away from your tailbone. Hold plank for 30 seconds to start, or until your posture starts to weaken.
ADVANCED VERSION
Similar to the beginner option, core engagement is key! In this version, the legs are straight and toes are tucked under. Press your heels backwards and engage your thighs, glutes and calves. Imagine that your body is in one long line - like a plank of wood!
