Low Plank

What is Low Plank:

The Low Plank is a bodyweight static core exercise primarily working the rectus abdominis. It involves being on all fours with the body in a straight line from head to toe. Unlike the high plank, where the arms are extended, the low plank is performed with bent arms.

Key Benefits:

  • Strength Development: Builds core strength, particularly in the rectus abdominis.
  • Scapular Mobility: Strengthens the muscles responsible for scapular protraction, thus enhancing scapular mobility.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • High Plank: A similar variation where the arm is straight instead of bent.
  • Low Side Plank: A bodyweight static exercise targeting the obliques, performed with bent arms.
  • High Side Plank: A bodyweight static exercise targeting the obliques, performed with straight arms.

How to perform Low Plank:

  • Setup: Sit and place your forearms on the ground shoulder width apart and legs close together.
  • Entry: While keeping your forearms on the ground, adjust your feet placement to get into the position with arms perpendicular to the ground, shoulders depressed and protracted, flexed lumbar spine (lower back) by engaging the rectus abdominis, and legs straight.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Shoulder Rotation: Maintain some degree of external shoulder rotation for shoulder stability and optimal performance.
  • Scapular Position: Maintain depression and protraction of the scapulae for optimal performance.
  • Pelvic Position: Maintain posterior pelvic tilt for optimal rectus abdominis engagement and performance.
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    Additional Information:

    Ways to make it easier:

    • Doing it on your knees
    • Doing it in an inclined position
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it for as long as you can
    • Doing it on an unstable surface
    • Doing it on a declined position - just until your body is horizontally aligned, so you don't shift the load on other muscles
    • Increasing the lever - moving your arms away from your center
    • Progressing to a harder variation/exercise