These are basically the muscles running around your body from your hip to your chest. In order to keep yourself in such a position, we need to engage the core muscles. Traditional plank The traditional plank is performed by holding your body in a “straight” line from heels to head and supporting the upper body on your elbows, which are placed just below the shoulders. Please also remember that even though the plank is a great exercise, it’s not enough to keep your body fit with only one exercise – if you would like to try one of my complete bodyweight workout plans for free, please have a look here. Plank progression and an easy to follow template.
#PLANK POSITION HOW TO#
Individual muscle EMG and overall EMG for each plank exercise was analyzed. Four variations of the prone plank were evaluated: scapular abduction with anterior (ABANT) and posterior (ABRET) pelvic tilt and scapular adduction with anterior (ADANT), and posterior (ADRET) pelvic tilt.
Surface EMG of the rectus abdominis (RA), external oblique (EO), internal oblique (IO), and erector spinae (ES) was collected in 15 participants (10 men and 5 women). Therefore, this study evaluated the influence of scapular position on the core muscles during a prone plank. However, the influence of scapular position on EMG activation is currently unknown.
Research has shown that pelvic tilt plays an important role on the electromyographic (EMG) activation of core musculature. J Strength Cond Res 31(8): 2255-2262, 2017-Prone plank is a widely used exercise in core stability training. Influence of scapular position on the core musculature activation in the prone plank exercise. Cortell-Tormo, JM, García-Jaén, M, Chulvi-Medrano, I, Hernández-Sánchez, S, Lucas-Cuevas, ÁG, and Tortosa-Martínez, J.