Plank
From Fit Game Wiki
Contents |
What is this?
This is an exercise for the core muscles.
Benefits
Plank:
- Strengthens the abdominal muscles.
- Strengthens the shoulder muscles.
- Strengthens the muscles of the back.
Equipment required
This exercise requires:
- The Wii Balance Board
MET
Plank has a MET of 2.5, meaning that it is a light intensity activity.
Levels and time
There are three levels of Plank, each requiring you to hold the position for a different length of time:
- 30 seconds
- 60 seconds
- 90 seconds
How to do it
- Start with your forearms on the Wii Balance Board, with your lower body supported by your knees, like an all-fours position but with your elbows on the ground.
- When the trainer tells you to, extend your legs back so that your weight is carried on your elbows and your toes. Your back should be horizontal, and your legs should be straight.
- Keep very still in this position, except that you should breathe.
- When the time is up, relax and return to the modified all-fours position.
Scoring
Your score is based on how still you were able to keep.
Problems
- This is a core strength exercise, and like all core strength exercises, if your abdominal muscles are not well developed, you will find it difficult.
- If your core strength is sufficient, but only just, you will find that your core muscles "tremble" because they are working near their limits. This will affect your score for two reasons:
- The board is sufficiently sensitive to small movements to pick up the trembling, which brings down your score.
- You may also find that you sag a bit, which moves your weight forward. Again, the board will pick this up and warn you and tell you off about the movement.
- If you use a neoprene or silicone "sock" to protect the surface of the board, you may find that it slides forward during the exercise, which will mess up your score, and may damage the sock.
