The Low Plank

Posted by headsup

April 22, 2008

This low plank is not really technically a pilates exercise, but its often taught in mat classes and I teach it all the time. Its a great way to strengthen the abs, lengthen the midline, and work on using the breath to help yourself get through the exercise!

This is a very challenging exercise, especially if low back issues are already present. Sometimes, if you have a shoulder issue, this position might also bother you.

First, let’s make sure we’re on the same page as to how to do this exercise. You can use a magic circle if you have one, but if you don’t, just pressing your palms on the floor in alignment with your shoulders is fine. Come down to your elbows and knees on the mat. Step one foot back on the mat, then the other. Hover your body over the floor, in a low plank.

Here are some tricks to use while you try to master this low plank.

If you have low back pain
There are a few things you can try. First and foremost, of course, connect your abdominals in and up! Not just to work your abs, but more importantly, to support your low back. Imagine your abdominals lifting your back UP away from the floor.

You could also try slightly curling your tail between your legs, to promote the lift of the low back.
A modification for this exercise is to just step one foot back and keep the other knee bent and down on the mat. Hold this position, then switch legs.

If you have shoulder pain
When your elbows are down on the mat, try rotating the inner elbows forward. Use this movement to help bring your shoulders into the correct position: away from your ears and into your back.

Your upper back should feel wide and flat, so the shoulder blades aren’t collapsing into each other. Your pilates instructor can help you with this, since you can’t see it with your own eyes. After some practice, you will get a feel for the proper position.

Next, imagine lengthening your ribs and top of the head forward, through your arms. Once you’ve done each of these steps, you’ve set up your “foundation” for the exercise.

Once you have set up the front of your body, you can step one leg back at a time, and your shoulders should feel more supportive for your body.

In both cases of shoulder pain and low back pain during the plank, a common cause is a sagging in the mid-line. Envision the complete mid-line - stretching out through the top of the head, through the neck and spine, the tail bone, the inner thighs, and out through the heels - as being stretched out and lifted.

A good way to lift the whole mid-line up is to lift your inner thighs, don’t let them hang.

Think of the difference between a sagging clothes line, and a taut line. Be the taut clothes line!

For a bit more core work…
What are your ankles doing? Don’t let the ankles resist flexing. Try softening the crease of the ankles so the heels stretch back a little further. Once you let go of the ankle tension… you will feel the abs kick in like they should be!

I also wrote about this exercise in my article, “Using the Magic Circle”, the Heads Up on Your Body main site: http://www.headsuponyourbody.com/articles/magic-circle.htm