Planking is a work-out on just about every muscle in your body.

Planking is a static exercise that uses the body itself to work and tone muscles, especially abs. Its effectiveness and simplicity have made it a fundamental part of most fitness activities.

The correct position for planking is facing down on the floor, using the elbows bent at 90° for support. Your body has to form a straight line from head to heels, as if it were a table, using as the forearms and the tips of the feet for support. Keep your hips and shoulder blades still and avoid arching the lumbar area, in order to prevent any injuries. Hold this position for at least 30 seconds.

Planking is a full work-out which defines the lower and side stomach muscles, tones the glutes and hamstrings, and exercises the back, shoulders and part of the neck.

6 plank exercises to do at home

1. Normal version

Take up a position facing downwards and parallel to the floor, using the tips of the feet and the front of the forearms for support. Your knees should be stretched and your elbows tucked away under your shoulders. Keeping your legs together so your hips do not move, contract your abdomen and tighten your buttocks.

2. With hands for support

Place your hands just below your shoulders, at a distance slightly greater than the width of your back. Contract your buttocks firmly to stabilise the lower part of your body.  Remember that activating your abdominal transverse (deep abdomen muscles) automatically activates your pelvic floor and vice versa.

3. With one leg raised

This variation increases the level of difficulty, since it requires greater strength in the core area (just below the navel). Starting from normal plank position (exercise 1), raise one leg towards the ceiling, up to a point you are comfortable with and without arching your back. Keep them both straight and then alternate between them, in order to increase pressure on the stomach, torso and lumbar region. 

4. With hip movement

Take up a sideways position with the your hip aligned with your body, imagining a diagonal line from the floor to your head. Then slowly move your pelvis towards the floor and return to the starting position. Repeat 11 times on both sides.

5. Side and leg raised

Starting from the side plank (previous position), lift an arm and a leg at the same time, trying to keep your balance. Try not to lower your hip, and keep your stomach muscles contracted. Hold for 30 seconds on the right side, and another 30 seconds on the left side.

6. Sliding

Put a towel on your feet and take up the normal plank position. Then slide forward and back, creating a rocking motion for 60 seconds. Repeat the exercise three times.

If you find holding the normal plank position difficult, start off by putting your knees on the floor. Maintain the plank position for at least 30 seconds to 1 minute, then rest for a few seconds and repeat up to three times. The exercise can be carried out for longer and more frequently as you gain strength.

This isometric training will test your endurance, strengthen your abdomen, arms, shoulders, legs, buttocks and pelvic floor, as well as correcting general posture.

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