The plank is arguably the ultimate exercise, because it builds core strength while working pretty much every muscle in your body. But holding it is hard, especially if you’re fairly new to fitness.
Beginners should aim to hold the plank for 20 seconds, building up to 30-60 seconds, for a total of three sets, according to personal trainer Rowan Clift. That may not sound like long, but it feels like an eternity when every muscle in your body is shaking from the effort of maintaining the position.
If you find your back, neck or shoulders start to hurt during a plank, then you might benefit from breaking down the move with some plank prep exercises. You can engage and strengthen the right muscles with exercises like the ones in this video by Jillian Hardwick of HB Pilates.
This five-minute Pilates routine consists of four exercises, all performed using a resistance band wrapped around your mid-back, which helps you activate your back and shoulder muscles. Working on these plank-prep exercises will strengthen your back and shoulder muscles, and help your body remember the correct upper-body position when you perform the full plank.
How to do this Pilates routine
Hardwick uses an open-ended resistance band, sometimes called a therapy band, for these moves.
Theraband is one of the most trusted manufacturers of resistance bands, and this affordable three-band set for beginners comes in latex and non-latex versions.
She has not specified how many reps to do of each, but you can aim for 8-10 reps of the first three, and then three sets of the banded plank hold to finish.
If you need more guidance to replicate this routine, sign up for Hardwick's on-demand service where you can find the full gentle mat Pilates routine.
HB Pilates is an online fitness program aimed at people of all ages. Hardwick discovered the power of Pilates after fracturing her spine and now helps others overcome life's obstacles, and stay strong and active with her virtual Pilates and fitness classes.
On-demand membership starts at $42 a month, but if you comment "VIP" on the above Instagram post Hardwick will message you a discount code.
