Crank Up Your Plank

Train your core to improve your muscle endurance, speed and power

‘It’s hard to believe that plank can provide such a good workout- until you try it, ‘says Dave Carolan, a sports scientist and strength.

‘its main effect is to build a strong core, which is the first step toward making maximal gains in strength and power, and to performing any kind of skilled athletic movement.

‘Your body gets used to things pretty quickly, which is why you need to step it up a notch. Performing the plank on two unstable units, a Bosu ball and a gym ball, provides a greater degree of instability. This not only increases your dynamic core control but also improves the muscular endurance in your upper body. Hold for 30 seconds at first, and progress to 90.’

How to do it:

• Kneel on the floor in front of the Bosu ball with your forearms resting on the gym ball.

• Place your feet on the Bosu ball and lift your knee off the floor.

• Hold your body in straight line from your head to your heels, without letting your stomach and back drop.

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