Core Strength Part 2: Prone Plank
Introduction
The prone plank, prone hold, or bridge is a great progression from the 1/2 prone hold exercise discussed in Part 1. The main difference is that you are balancing on your toes rather then your knees. This significantly increases the length of the lever and the amount of force necessary to hold the static or isometric position.
Muscles Exercised
The prone plank strengthens the abdominals, back and shoulders including;
Erector spinae
Rectus abdominis
Transversus abdominus
Glute maximus
Trapezius
Rhomboids
Rotator cuff
Like the 1/2 prone hold the large movement muscles such as the erector spinae and rectus abdominis will often take over from the stability muscles so its important you pre contract the pelvic floor and deep abdominals.
When to do it
Incorporate the prone plank into your 1-2 dedicated core strengthening sessions each week. Replace the 1/2 prone hold or use a combination of both as you progressively improve.
How to perform the Prone plank
Instructions
Begin in a kneeling position. Pre contract your pelvic floor and deep abdominal muscles.
Moving into prone plank position, place your forearms on the mat in front of you with elbows directly under your shoulders. Extend each leg out backwards resting on your toes.
Lower your body until it is parallel to the floor in a straight line from head to ankle. You should be looking at the mat directly under your head. Hold this position.
Follow the prescribed exercise parameters.
Key points:
Do not drop through the hips and maintain scapula set/control. Keep elbows positioned direction underneath your shoulders. Maintain a strong pelvic floor and deep abdominal muscle contraction.
Exercise Parameters
When starting out, try following these exercise parameters.
1-2 sets X 1-2 reps for 30-45 second hold with 60-90 seconds rest.
Progress to 2-3 sets x 3-4 reps holding for 45-60 seconds with 90 secs recovery. Once you can achieve this comfortably your ready to progress to the next exercise.
