A Plank for an Aching Back

Last week's FITNESS FACTOID was how to align your plank for the most effective core strengthening outcome.   This week's focus will be on the Table Plank an excellent modification of the plank that will strengthen your core if your low back is achy and/or if you do not have the strength to do a full plank.  

Position your hands underneath your shoulders and your knees under your hips.  Your toes are flexed.  Slide your shoulder blades away from your ears.  Pull your low stomach in, without changing the shape of your spine.  Think about lengthening your spine by reaching your head away from your tail.

Press though your hands and flexed toes, lift your knees, 2 inches up from the floor.  Hold the position 5-60 seconds and do 3-5 repetitions.  

The pictures below demonstrates how you are able to do the Table Plank either on the floor or on your elbows using the PILATES MiniMAX.  Doing the Table Plank on the PILATES MiniMAX is a good way to get around weight bearing through your wrists if you have carpal tunnel syndrome or if you have arthritis in your hands or wrists.  Just be sure that your elbows are under your shoulders on the PILATES MiniMAX and create a triangle of strength by making one hand a fist and encircling it with the other hand.

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