Plank not only helps form firm abs but also protects the spine, reduces the risk of injury during exercise and improves posture. The exercise simultaneously activates the transverse abdominal muscles, losses of ribs, glutes, shoulders, lower back, pelvic floor and diaphragm. This effects the whole body to increase endurance, improve control and maintain better body posture.
After age 50, maintaining core strength becomes essential for stability, posture and injury prevention. For people over 50 years old, holding a plank position for 2 minutes or longer shows good endurance and core control. However, the quality of the movement is more important than the time. Start in a solid plank position for about 60 seconds, then gradually increase by 10 - 15 seconds each time as strength improves.
Start by lying on your stomach with your torso straight from head to heel. Tighten your core and glutes your glutes. Hold the plank position with your forearms without letting your hips get sagging or lifted. To increase the difficulty, do alternating hand and shoulder touches or combine slow toes lifting while maintaining the position.
