Trainer, author and fitness model Kirk Charles, NASM-CPT CESYou know that as you get older, life can get more complicated. But that shouldn’t stop you from staying on top of your game. He’ll help you answer the tough training questions that come with age so you can be, too. Fit beyond 40.
When I meet new clients, especially older ones like me, one of the first things most of them show me is their plank shape. It seems to be a badge of honor to be of a certain age and be able to pull off a solid, stable board. Most of them are great at it, and just need a few tweaks to perfect their shape. But I always help them take their core training to the next level with different variations. The board is harder on your core than it looks, and adding another element, like a reach variation, can activate more muscles and raise the intensity of your workouts.
To prepare for a plank reach, get into a low plank position by lying on your stomach. Raise your upper body by placing your elbows directly under your shoulders with your forearms flat on the floor. Place the balls of your feet on the ground about shoulder-width apart. From this position you can lift your belly off the ground so that your body is in a straight line from head to heels.
Perform the reach variation by simply raising your left arm as if to touch an object in front of you. Hold that position and hold it for two to four seconds, then return your left arm to the starting position. Repeat with your right arm. That is a repetition.
As you’ll notice, as you raise your left arm to reach forward, your shoulder mobility is immediately tested. For many older men, lifting that arm so it’s in line with the legs and upper body is more difficult than you might expect. That move can really test your lateral flexibility and deltoid strength.
The next test is with the right arm grounded. As you struggle to keep the left side of your body elevated, anti-rotation is at stake. Your abs, glutes, and lower body will feel much more engaged than when both elbows were on the ground. On top of that, you have to fight to keep your body from excessively sliding from side to side as you do the reps. Almost everyone slides a bit for balance and stability in their first few reps, but your challenge will be to slide less and less as you perfect the exercise.
There’s a lot more going on in this seemingly simple plank variation than meets the eye. Ultimately, the key to successfully doing the plank reach is to focus your attention on full-body tension with your abs, shoulder blades, and glutes as tight as possible. If you feel like you need more of a challenge, you can also lengthen your reach time and/or hold a light weight in each hand as you reach forward. To start, get into a plank position and try five reaches with each arm. Don’t rush the scopes. Take it nice and easy.
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