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The Plank Challenge

The plank is a widely used exercise to build core strength.  When done optimally, it can build core strength and improve shoulder and spine stabilization. 

 

To get the most benefits from the plank, you want to follow the simple plan of A-B-C.

A stands for alignment of the joints.  As outlined in the photos above, maintain your rib cage in alignment with your hips and pelvis.  When you can do this, it maintains optimal spine alignment, allowing your core muscles to naturally turn on to maintain this posture without having to 'pull' them in.

B is for three-dimensional breathing. Breathing in a three-dimensional manner allows you to use your deepest core muscle, the diaphragm, maximally.  It also helps support your spine in the plank position.

C is for control. Control is when we use the correct effort for the task while maintaining A and B.  

Start with the wall plank with the arms extended.  Focus on maintaining the above...

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