By Priscilla Regli, Pilates coach
These two variations on the plank will strengthen the arms and the back without weights. Choose the one that seems right for you.
Half Plank
1 Stretch out in the plank position: back, butt, and thighs aligned, knees bent at 90 degrees. Your weight should be on your forearms, which are fully touching the floor, and on your knees.
2 With your knees still bent, extend one arm and then the other, palms down. Hold this position for 30 seconds.
3 Bend one arm at a time to return to your starting position.
4 Do this exercise eight times.
Full Plank
1 Stretch out in the plank position: back, butt, and legs aligned. Your weight should be on your forearms, which are fully touching the floor, and on your toes.
2 Keeping your toes on the floor, extend one arm
and then the other, palms down. Hold this position for 30 seconds.
3 Bend one arm at a time to return to your starting position.
4 Do this exercise eight times.
Quick Tip
While planking, focus on your alignment, from your shoulders to your feet. It’s also important to breathe and to contract your abdominal muscles. Do this exercise twice a week.
