Plank and Side Bridges

[cjm]

I have had one class re: a weight plan at the gym. There are several core exercises I need to perform, one being the "plank" which I am to do 4 and hold for 20 seconds. My question is, can anyone describe for me what a "plank" is. I can't remember! Also, I need to do "side bridges"...I have an idea but not exactly sure.

Thanks for your help.
cjm:D

[oceanjasper]

To do a regular plank, you would get into position, as if you were going to do a push up. You are body is fully extended with only your toes and the palms of your hands on the ground. Your legs are together. You can also do the same thing, except bend your arms and put your weight on your forearms (elbows to the floor and forearms flat). This is a bit easier until you gain some core strength.

I find the side plank harder, but it is essentially the same position but tipped onto your side. You can have your weight-bearing arm fully extended or you can bend your arm and put your weight on your elbow with forearm flat against the floor. The other arm can rest on your top leg or be raised in the air, slightly in front so that you can still see it. Legs can lay one on top of the other with only the bottom foot against the floor or they can be crossed over for more stability (top foot crosses over bottom, so that the outside of your bottom foot and inside of your top foot are flat against the floor and are as close together as possible).

If you do a quick google search, you will actually find lots of pictures and step-by-step instructions. That will probably help you visualize what you need to do, as it is hard to explain. :)

[MaryH]

Try any yoga site and type in plank and it should (hopefully) get you a picture. I was always told imagine you're laying on a board with your arms hanging off ?? I never understood this because all my weight is on my arms and that is pretty much the LAST thing I am thinking - but basically plank means push up position. If it is too much on your core - you'll probably start shaking - which is a good sign that you're working the area you're supposed to be - you can go down so your elbows and forearms are resting on the ground as oceanjasper suggested. You can also bend your knees and put them on the ground (this is a good modification if you are then supposed to lower yourself to the ground - working your upper back and arms.)

What you call side bridges are commonly called side plank in yoga and it means shifting from a plank position over to one side - turn your body to the side and use only one arm to support yourself. Again, this is not an "easy" pose and requires a fair amount of upper body strength. To modify you can always drop the "lower" knee - for example, side plank to the right means you lift your right hand and turn your body to the right. Now you are on your left hand. Let your left knee touch the ground. Keeping both legs straight is harder and if you really want to push it, you keep the lower leg (left) straight and then put the top foot (in this case, the right one) on your left knee - making a triangle. :eek: Now do the other side. ;)

I am pretty sure that side bridges means side plank but just to confuse you more :eek: there is a bridge pose in yoga as well. For that you would lay on your back with your feet on the floor, knees up. You lift your torso (i.e. hips), keeping your head and upper shoulders on the floor. Watch your neck, do not make any sudden movements. Some people do a variation on this where they lift one leg off the floor and cross their foot onto the other knee. Kind of like making the number four. You'll really start to feel it in your quads and/or your hips if you hold the pose.

HTH

[aggie94]

This is a plank:

http://files.websitewizard.com/files/10482/images/Plank_small.jpg

This is a side bridge/plank:

http://www.dallasnews.com/sharedcontent/dws/img/v3/06-05-2007.NH_05uplift.G5925JJTG.1.jpg

[cjm]

oceanjasper, MaryH, aggie94
Thanks to you all. This is exactly what I needed (plus your encouragement). I also just googled and, as you said, there is a multitude of info.

Again, I appreciate your help and quick response!
cjm:p

[SusanMac]

The pictures make them look easy.....but they're not!

One of my fav exercises, tho. So effective w/out all those crunches.