# Plank the Curve
Welcome back to Fitness Fridays! At the end of March our Prime Minister, Justin Trudeau, made a plea to Canadian citizens to stay home in self-isolation. Canada’s chief public health officer, Dr. Tam, warned the country that “we don’t just need to flatten the curve, we need to plank it.”
So I thought why not turn this into a fun little exercise challenge, and let’s learn about planks.
There are many different ways planks can be done. They can be very effective if done correctly because they use multiple muscle groups. The major muscles worked are the abdominals but the back, glutes, and shoulders are also used. Strengthening these muscles can make us stronger and help improve our posture.
There is no equipment needed to do a plank, just your own body.
If just starting, wall planks are a good place to start.
Wall Planks
Stand tall, facing the wall. Place your forearms on the wall shoulder width apart, shoulder height. Step back from wall, keep your feet hip width apart. The further you step back the harder it gets. Your body should be in a straight line. Hold this position, but not your breath. When you are unable to hold this position any longer step back towards the wall.
To progress from the wall, you can do the above, but from a lower surface like a counter or a chair.
High Plank (hands)
Start by getting down onto all fours. Hands should be shoulder width apart, try not to lock your elbows. Knees are hip width apart. Slide and straighten 1 leg back so you are on your toes, then repeat with the other leg. Try to keep your body in a straight line. (No sagging in the middle or bum up in the air). Hold this position for as long as you are able then slowly lower down. Make sure to breath!
Listen to your body and use modifications. If you are unable to hold the high plank from your toes, try from your knees in a half plank.
Low Plank (forearms)
Start by getting down onto all fours. Place your forearms on the floor. Elbows directly under your shoulders and arms parallel to your body, shoulder width apart. Slide and straighten 1 leg back so you are on your toes, then repeat with the other leg. Try to keep your body as long as you can. Hold this position for as long as you are able then slowly lower down. Don’t forget to breath!
Start by performing a plank and see how long you can hold it.
To progress
· Try to gradually increase the length of time you hold
· Increase the number of repetitions
· Increase the frequency
· Increase the difficulty level
· Try side planks
· Move from one plank to another - high to low , side-side, low-high
· Add equipment and or props
Track your work by using a calendar or an app. This can help you see your progress as well as make you accountable.
How many of these Health Centre staff do you recognize?
Thanks to Drew, Paula, Will, Krista, Karen, and Bernadette
FUN FRIDAY FACT!!! The Guinness World Record for holding a plank is 8 hours, 15 minutes, and 15 seconds!
Happy planking everyone!
Take care and keep moving.
Laurie Buehler
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