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Exercises for Self-Care:
Plank Positions for Core Stability & Strength
This is a good exercise for both testing and maintaining core strength. If at first you cannot hold for the times
indicated, work up to them gradually.
First assume the basic plank position - i.e., face down with elbows on the ground and your body forming a
straight line from head to heels. Hold this position for 60 seconds.
Lift your right arm off the ground. Hold for 15 seconds.
Return your right arm to the ground and lift the left arm off the ground. Hold for 15 seconds.
Return your left arm to the ground and lift the right leg off the ground. Hold for 15 seconds.
Return your right leg to the ground and lift the left leg off the ground. Hold for 15 seconds.
Lift your left leg and right arm off the ground. Avoid twisting by keeping your trunk parallel with the floor. Hold for
15 seconds.
Return you left leg and right arm to the ground. Lift your right leg and left arm off the ground, again without
twisting. Hold for 15 seconds.
Return to the basic press up position (elbows on the ground).
Hold this position for 30 seconds. Release & relax!
Plank Positions for Core Stability & Strength
This is a good exercise for both testing and maintaining core strength. If at first you cannot hold for the times
indicated, work up to them gradually.
First assume the basic plank position - i.e., face down with elbows on the ground and your body forming a
straight line from head to heels. Hold this position for 60 seconds.
Lift your right arm off the ground. Hold for 15 seconds.
Return your right arm to the ground and lift the left arm off the ground. Hold for 15 seconds.
Return your left arm to the ground and lift the right leg off the ground. Hold for 15 seconds.
Return your right leg to the ground and lift the left leg off the ground. Hold for 15 seconds.
Lift your left leg and right arm off the ground. Avoid twisting by keeping your trunk parallel with the floor. Hold for
15 seconds.
Return you left leg and right arm to the ground. Lift your right leg and left arm off the ground, again without
twisting. Hold for 15 seconds.
Return to the basic press up position (elbows on the ground).
Hold this position for 30 seconds. Release & relax!
®