How to Do a Plank in the Pool?
Performing a plank in the pool involves holding your body in a straight line parallel to the pool floor, engaging your core muscles, with the water providing resistance and buoyancy.
Doing a plank in the pool leverages the unique properties of water – buoyancy and resistance – to create a different challenge compared to a dry-land plank. The water can assist by supporting some body weight, making it potentially easier on joints, while also providing resistance that increases muscle activation, particularly for stabilization.
How to Perform a Pool Plank
The basic goal is to maintain a rigid, straight line from head to heels while in the water. The depth of the water will significantly impact the exercise. Shallower water might allow you to anchor your feet, while deeper water will require suspending them.
Basic Plank Position in Water
- Enter the Water: Choose a depth where you can comfortable perform the exercise. Waist to chest depth is common.
- Position Your Body: Face the bottom of the pool. Extend your arms forward, placing your hands or forearms on the pool floor or a stable surface like a step if available.
- Align Your Body: Push off slightly from the bottom or wall to bring your body parallel to the pool floor. Engage your core, glutes, and legs to form a straight line from the crown of your head through your heels.
- Hold: Maintain this straight line for your desired duration, focusing on keeping your body stable against the water's movement and resistance. Avoid sagging hips or raising your rear end.
Variations & Considerations
The reference mentions important variations for adapting the plank in the pool:
- Anchored vs. Suspended Feet: You can perform the plank with two feet anchored on the bottom or a step for stability. Alternatively, you can have them suspended in the water, which requires more core control.
- Using Forearms: For those who have a little bit of tension in the shoulders, consider maybe using your forearms instead of your hands. This can alleviate pressure on the wrist and shoulder joints, making the exercise more comfortable while still effectively targeting the core.
- Water Depth: Deeper water offers more buoyancy but requires more control to stabilize. Shallower water might allow for easier anchoring of feet.
- Using Equipment: A pool noodle or kickboard placed under your chest or hips can provide additional support, making the plank more accessible.
Benefits of Water Planking
Performing planks in the pool can offer benefits such as reduced impact on joints due to buoyancy, increased resistance for muscle engagement (especially the core and stabilizers), and improved balance and body awareness in a dynamic environment.
By adjusting foot position (anchored or suspended) and arm support (hands or forearms), you can modify the pool plank to suit your comfort level and fitness goals, making it an excellent addition to your water exercise routine.
