The Front Leaning Rest Position, commonly known as the plank or front plank, is a core-strengthening exercise that is often used in military training. Here are the instructions for performing the Front Leaning Rest Position in the style of the army:
Video Instructions on How to Perform The Front Leaning Rest Position
- Starting Position:
- Begin by lying face down on the floor, supporting your body weight on your toes and your elbows.
- Your elbows should be directly beneath your shoulders, forming a 90-degree angle with your forearms resting on the ground.
- Body Alignment:
- Keep your body in a straight line from your head to your heels. Your back should be flat, and your hips should not sag towards the ground.
- Engage your core muscles by contracting your abdominal muscles and drawing your navel toward your spine.
- Head Position:
- Maintain a neutral neck position by looking at the floor, keeping your head in line with your spine. Avoid looking up or dropping your head.
- Legs and Feet:
- Position your feet hip-width apart.
- Balance on the balls of your feet, with toes pointed downward.
- Breathing:
- Breathe naturally throughout the exercise. Avoid holding your breath.
- Duration:
- Hold the Front Leaning Rest Position for the specified duration or as directed. Common durations range from 30 seconds to several minutes.
- Common Mistakes to Avoid:
- Do not allow your hips to sag or lift too high. Maintain a straight line from head to heels.
- Avoid rounding your back or allowing your shoulders to move forward.
- Modifications:
- If the standard position is too challenging, you can modify by resting on your knees instead of your toes.
- Progression:
- As you build strength, aim to increase the duration of the hold or add variations, such as lifting one arm or leg while maintaining the plank position.
Remember to listen to your body and start with a duration that is challenging but manageable. As your strength improves, you can gradually increase the intensity and duration of the exercise. Always consult with a fitness professional or healthcare provider if you have any concerns or pre-existing conditions.
