{"id":43776,"date":"2020-09-16T03:00:00","date_gmt":"2020-09-16T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/plank-tutorial\/"},"modified":"2020-09-16T03:00:00","modified_gmt":"2020-09-16T01:00:00","slug":"plank-tutorial","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/plank-tutorial\/","title":{"rendered":"Tutorial: Plank"},"content":{"rendered":"\n<p>It&#8217;s one of the most effective and well-known exercises in the fitness world. The effectiveness of the plank in developing <strong>static core strength and improve exercise performance<\/strong> helps to explain why it has become <a href=\"https:\/\/vimeo.com\/191960222\/15c1cca7f9\">such a popular move<\/a>. Here are all the things you need to know about it.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The plank is one of the most popular exercises to develop static core strength for increased health and performance.<\/li><li>It is a foundation training drill in gymnastics and has become the go-to abdominal move for many exercisers.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on your front and lean on your elbows. The elbows should be shoulder-width apart and under the shoulders.<\/li><li>Begin the movement by lifting the hips off the floor until the low back has flattened slightly \u2013 you will feel the core engage. When you get to this position, set the shoulders and hold this position.&nbsp;<\/li><li>When you have the correct position, your body will be in a slight hollow or dish shape.<\/li><li>Continue to breathe naturally, as you hold for the desired time.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The plank is a foundational movement in gymnastics where it has the role of developing &#8216;shape control&#8217;. In this regards, it is often referred to as the &#8216;dish&#8217; or &#8216;hollow&#8217;. The ability to hold this shape and consequently stabilise the core during loaded, high impact, skilled gymnastics movements is hugely beneficial not only in term of efficiency but also injury prevention.<\/li><li>Into the broader fitness industry, the plank is possibly the most overused, misunderstood exercise seen today. In an attempt to appeal to the &#8216;fat loss generation&#8217;, it quickly became the successor to the abdominal crunch. Its performance was even modified during the 1980s\/90s to include a neutral spine \u2013 a significant departure to the original, functional gymnastics movement.&nbsp;<\/li><li>Once you have good muscular endurance to hold a plank for 30 seconds, try the following. Firstly, try the plank in the full position \u2013 that is, in a push-up position (not elbows). This quickly increases the demands on the core. Secondly, you can also start to lean forward \u2013 either on your elbows or in the full position. Start by leaning 1 inch forward, so you are starting to go up onto your toes. You will immediately feel the core engaging more, which you will need to stabilise. As a result, you will become stronger through the core.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Plank hold\" src=\"https:\/\/player.vimeo.com\/video\/191960220?h=f640cbb4c9&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Now that you got the plank all figured out, it\u2019s time to engage more than your core with other exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/windscreen-wiper-abs\/\">Windscreen wiper<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/side-scale\/\">Side scale<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deep-squat-hip-in\/\">Deep squat (hip in)<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/back-support-exercise\/\">Back support<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/crab-walk\/\">Crab walk<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/long-jump\/\">Long jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-single-leg-balance\/\">Single-leg balance<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/side-lunge\/\">Side lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-tornado\/\">Tornado<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-deadlift-to-row\/\">Core bag deadlift to row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/reverse-plank\/\">Reverse plank<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/squat-hold\/\">Squat hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/jumping-lunge-arms-overhead\/\">Jumping lunge with arms overhead<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/jumping-jacks\/\">Jumping jacks<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s one of the most effective and well-known exercises in the fitness world. The effectiveness of the plank in developing&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43777,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: how to do the perfect plank | EVO Fitness","_seopress_titles_desc":"The plank is one of the most effective and well-known exercises in the fitness world. Here are the reasons behind its success and how to perform it.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[129,140,154,168,213,224,625,880,887],"class_list":["post-43776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-fitness","tag-functional-training","tag-core-stability","tag-bodyweight-training","tag-injury-prevention","tag-abdominal-training","tag-plank","tag-floor-exercise","tag-low-back-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43776","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43776"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43776\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43777"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}