The basic plank is a great core-building exercise, which can help prevent back injuries, and is great for overall stability and posture. It’s not the most exciting move in the world, but there are many variations that can add to the challenge and engage other muscles. One of them is the X table. Don’t you know it? Neither did I until my editor challenged me to do it every day for a week. Again, I couldn’t thank her enough.
Difficult, this, since there are a couple of moves that use the same name. The stationary version works like this: get into a plank position, but with your arms and legs apart, and hold the position. I tried this for comparison: I found that my lower core was immediately worked hard, as were the outer parts of my thighs. It’s something I think I’ll come back to. But I wanted to try the dynamic version, where you move from a plank into a downward facing dog and tap each lower leg or ankle with the opposite hand. For the first few days of the challenge, I wished I’d gone with option one.
The move works your core, obviously, and works hard, but it also improves your flexibility (or lets you know you don’t have much to talk about) and range of motion in your hips, and generates a fantastic calf stretch. It also gives your shoulders something to do, as you’ll be balancing on one arm or the other throughout the movement, and stability is key to good form. There’s a lot to do here. If you’re into yoga, you’ll find this move much easier than those — like me — who think chair pose is the same as sitting.
One more thing: If you do this move while wearing a loose-fitting shirt or top, it will rise and fall on your face. This is not a good look.
How to do an X-plank
Here’s how to nail the X-board with perfect shape:
- Start in a high plank position, forming a straight line from feet to head. Rest on your toes and palms. Your arms should be straight, with your elbows and hands directly under your shoulder. Engage your core to make sure your body doesn’t sag.
- From here, inhale, lift your hips as you lift your right hand off the ground, and reach back to touch your left ankle without bending your knees. You may not be able to go that far to begin with. Focus on getting into downward facing dog rather than straining to touch the ankle. He will come, in time.
- Exhale as you return to the starting position, then execute the movement with your left hand, touching your right ankle. This is a repeat.
- Do 5-10 reps for one set and aim for three sets.
I did the X plank for a week and this is what happened
I couldn’t reach my ankle
Unless you’re into yoga, you’ll probably find this movement unnatural and difficult at first. I certainly did. The first day I felt it everywhere: shoulders, arms, buttocks and abs. I have also noticed a good stretch sensation in the back of my legs. But I was rushing through the reps to maintain the illusion of decent form. I managed three sets of eight, but couldn’t touch my ankle—I could reach down to my shin. I was sure it was because I didn’t raise my hips high enough. When you focus on touching or reaching for a particular spot, it’s easy to overlook the motion that gets you there. Instead, you try to stretch your arm just a little further, forgetting that the solution is up in your hips. By the end of the last set, I was out of breath, a sure sign that I was forgetting to inhale and exhale in a controlled manner as I moved through the stages of the exercise. The final lesson of day one is this: Wear shoes or go barefoot, or you may find yourself slipping slowly and embarrassingly across the floor.
It made me focus on my breathing
For day two, I decided, as I always do, to focus on full movement—not just the perceived goal (touching my ankle), but getting there as smoothly as possible (lifting my hips) and engaging my core to all time. This time I felt a stretch down my back, which I took as a good sign. If that wasn’t enough, I found that I was able to reach further down the shin, almost to the ankle. From this position, your breathing will be somewhat restricted, so focus on slow, even breaths to ensure you can comfortably complete sets.
It was more difficult than expected
The following day, I was able to add a couple reps to each set. I went for a run afterwards and found that movement had been a surprisingly effective way to warm up my body. I was loose and relaxed.
On the fourth day, I was able to touch my ankles without stretching to the point of discomfort. It was a dramatic improvement on day one and it was all down to patience and focus. You need to think when performing this movement: It’s crucial to keep your back and legs straight, which isn’t as easy as it sounds when you reach down to touch your ankles. I had a tendency to forget to raise my hips as much as possible, even though it made the second part of the movement much easier.
It helped me stretch and work my abs
Over the past few days, I’ve added more reps, ending up with three sets of 15. Not a huge progress in reps, but on the final day, I was able to hit midfoot, a measure of improvement in my reach that surprised me. I’d come a long way in just seven days—my form was good all over, I was doing more reps, and I had improved my range of motion. It’s a hit.
If yoga is part of your fitness routine, you probably won’t get much out of this move – you’ll already be doing a lot of stretching and core work – but if, like most people, you don’t stretch enough, this is a good way to work your core and improve your flexibility at the same time. Just beware of the baggy shirt.
More from Tom’s Guide
#plank #week #heres #happened #core