Planking consists of a series of abdominal muscle exercises to improve balance and torso tonus. In this respect, strengthening plays an important role, not only in the athlete’s posture, but also in the rehabilitation after lumbar spine conditions.
The exercise below should be repeated 3 x 30 seconds a day. Slow and deep breathing is required while exercising.
Position
- On all fours
- Lift an arm and then, the opposite leg
- Arm, head, torso and leg must show a straight axis
- Stomach pulled in
- Transverse abdominis contracted during exhalation
- Switch arm and leg
Position
- Support yourself on your forearms
- Back straight
- Buttocks contracted
- Head in the same axis
- Stomach pulled in
- Transverse abdominis contracted during exhalation
Position
- Support yourself on one forearm
- Upper arm alongside the body
- Head and torso show a straight axis
- Buttocks contracted
- Stomach pulled in
- Transverse abdominis contracted during exhalation