Heather Glidden demonstrates the plank exercise.

Photo by Michelle Lund

Today’s exercise may not look all that impressive, but, when done correctly, it strengthens muscles in your arms, legs and all throughout your torso; it also helps to build bone density because it's a weight-bearing exercise: the plank.

Starting position: On your hands and knees. Your hands should be lined up under your shoulders, and your legs (and feet) should be together. Make sure you begin with your spine straight like a tabletop and your head lifted into line with your spine. You also need to have your shoulders set so you feel your shoulder blades hug your rib cage (don’t let your chest collapse forward).

Exercise: Exhale and push your heels back to straighten your legs. Your whole body should make one line from head to feet — make sure your hips don’t pike up toward the ceiling or drop down below the rest of your body. Keep reaching your arms forward as though they would grow roots down into the floor in order to keep your shoulders set. Keep your head in line with your spine. Stay and continue to breathe for five seconds. Then gently rest your knees. Repeat twice more. End with sitting back on your heels and making a ball shape to rest.

Modifications:
-For painful wrists: Try balancing on fists instead of having your palms flat on the floor — this will feel best if your fists are resting on a padded surface. Alternatively, you can have your elbows on the floor instead of your hands.
-For more challenge: Once you are in the plank position, exhale and lift one foot slightly off the floor. Keep the rest of your body perfectly still as you do this. Then inhale to rest that foot down and exhale to repeat with the other foot.

Tomorrow we enter the home stretch!

Heather Glidden owns Willow Wellness Studio in downtown Ann Arbor where she teaches Gyrotonic and Pilates and practices massage. She is passionate about helping people to learn more about their bodies. Got a body question? Email her at info@WillowWellnessStudio.com and she will do her best to answer it or find someone who can!