How To Do Star Plank

By: Chris Freytag, CPT

Chris Freytag demonstrates a Full Star Plank

Star Plank strengthens your obliques and entire core. Star Plank not only builds strength in your shoulder and arm, but deep contraction in your oblique muscle and hip. If you learn how to do Star Plank you will have a great new isometric core strength move.

Most ab work, such as abdominal crunches, is great for the rectus abdominus (the six-pack).  This is an important muscle to strengthen. However, your core is made of so many more muscles that require regular strengthening. Think of this: your core holds your entire body in position for every single activity you do. Carrying groceries? Pull in your core to protect your back. Lifting your kids? Use your core so you don’t hurt your back. Running a marathon? A strong core will give you more endurance for your body overall. Even sitting!  With a strong core you will sit more properly and prevent low back pain. Star Plank is an isometric hold that builds strength in your shoulder girdle, arm, obliques, deep abdominals and hip. In addition, plank poses work on strength of the mind and will. Isometrics are challenging and provide an opportunity for you to measure, in a very concrete way, how strong you are getting. The first time you hold Star Plank you might be shaking after just a few seconds. Over time, however, you will see first- hand how strong you are becoming as you notice how the amount of time you are able to hold the position without letting go is extended.

Star Plank also offers you a chance to practice good breathing. Make sure you don’t hold your breath during your isometrics. Once you master Star Plank, try our 6 Plank Variations for Awesome Abs.

Here are the steps to performing Star Plank:

1) Begin in a side plank position with right arm straight below right shoulder and legs long with feet stacked.

2) Reach top arm and leg up and hold, squeezing abdominals.

3) Stay for desired amount of time and switch sides.

Targets: arms, shoulders, core

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