Exercise Directory: Modified Plank [Dumbbell]
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The plank is one of the best exercises around. If executed properly, the benefits include working your upper body and your core by using your own body weight as resistance [no equipment necessary]. Some people have issues with bending their wrists. If it is painful to execute a plank with your palms on the floor, modify this exercise by eliminating the bend of the wrist by grabbing a set of dumbbells.
STEP #1: Start by grabbing a dumbbell with each hand. Place the dumbbells on the floor a little further than shoulder-width apart. Position your hands so that your wrists remain straight throughout the movement. STEP #2: Next ... extend your legs behind you until you create a straight line from head to knees. STEP #3: Keep your neck in alignment with your spine by looking down toward the floor and about 1 foot in front of your body. Side View: |
Front View:STEP #4: Keep your body [from your shoulders to your knees] as straight as a board. Do not allow your back to arch [which could cause unnecessary strain and back pain]. Do not stick your butt up in the air. The goal is to create a straight line with your spine.
STEP #5: Tighten your core/midsection by drawing your belly button up toward your spine. Tighten your buttocks as well. STEP #6: Hold this position for as long as you can without breaking proper form. Typically your body with fatigue and as it does, you will feel shaking throughout your entire body. When you feel like you are breaking form, lower your body to the floor, rest, and repeat. |