How To Do Modified Balance Plank

By: Chris Freytag, CPT

Chris Freytag demonstrates a Modified Balance Plank

Modified Balance Plank is an awesome core body exercise that challenges not only your abs, but your lower back, your balance and your stability. Once you are able to perform a modified plank, the next step is to try adding the single arm reach. This will take you to the next level and train your core to engage even deeper. Once you have achieved the modified plank with single arm reach, it’s time to learn how to do the Modified Balance Plank. By reaching an arm and leg away during this plank, you take away some of the stability that is helping to hold you up. The deep muscles of the abdominals need to kick in to help you avoid falling or leaning to one side.

Working on good, core strength is more just the traditional sit-ups and crunches we’ve been trained to do. In fact, it’s even more than just adding planks to your regular routine. Balance and stability are important tools when it comes to strengthening your mid-section. Things like holding one arm out or holding one leg out can surprise the muscles and force them to engage more than ever. These type of exercises are often overlooked because they don’t seem to focus on the “vanity” muscles or the things you can necessarily see. But don’t fool yourself. Training your stabilizers is more than just practical for your overall health and back strength. These muscles pull your tummy in tighter and teach them to stay that way throughout the day. The “six-pack” – no. The flat belly – yes! Best of all, core exercises can be practiced daily.

1) Begin in a kneeling plank position with your shoulders over your wrists, your knees on the floor, and your body in a straight line from your head to your knees.

2) Raise your right hand off the floor at the same time as your left foot. Squeeze abs tight to hold.  Return your hand and foot to the floor and repeat with your opposite hand and foot.

Targets: core, back


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