Having started Pilates recently, I know it’s a lot harder to do a purposeful plank than it is to hold a plank like shape.
Exactly – as I said last night. There is looking like you are doing a Plank and actually doing a Plank correctly. I wager that all the people who did 5 minutes+ at their first attempt didn’t do it correctly.
My instructions for what is essentially a ‘half plank’ are:
Leg Pull in prone
Starting position: Lie on your front in the ‘sphinx’ position. Lift your waist, lower ribcage and breastbone away from the mat. Slide your shoulder blades downwards and lengthen the back of your neck. Legs parallel, hip distance apart.
Level 1
INHALE to prepare
EXHALE lift your pelvis off the mat bringing your head, neck, trunk and pelvis into a modified horizontal ‘plank’ position. Roll your pelvis backwards to prevent arching your back.
INHALE and hold your modified plank position
EXHALE, lower to resume the sphinx position
Reps: 10
Tips
Imagine a harness suspended from the ceiling lifting and supporting your pelvis
Imagine that the trunk is buoyant and is lifting upwards out of the shoulder joints to avoid sinking into the ribcage or shoulders
Keep the elbow and knee joints soft