Commando Council, this little known and yet extremely effective basic movement

This exercise is one of the most popular, but also one of the most feared by muscle building enthusiasts. Its military-sounding name alone is enough to make you pale: command board. In fact, this Pilates-inspired plank turns out to be an interesting version of the classic plank, an exercise that is very popular on TikTok, in fitness rooms and salons, and which promises to reshape the abs with a daily workout thanks to static contraction. . So what does the commando version actually consist of and can we really expect a real return on investment from it? Answers of the sports coach.

A basic exercise for the upper body

In practice, the command board is a dynamic movement. It consists of going from a static forearm curl position to a push-up position with arms outstretched. More precisely, once on the mat, lying on your tiptoes face down on the ground, you raise your body using your forearms, extending one arm, then the other. When both arms are straight, return to the starting position of forearms, then stand again, switching sides.

During this exercise, all the muscles of the upper body are involved. “Unlike the classic plank, here we will work on the triceps, back, abdomen and back muscles at the same time. As a result, we gain strength and coordination, summarizes Mathias Memheld, sports trainer at the HIIT Drip studio (18th and 10th arrondissement of Paris). And the more we strive to remain central during the movement, the less we will move our torso and the more interesting the benefits will be.”

Another valuable benefit of the commando plank is that it also mobilizes the shoulders. “By changing the position of the hands and the weight of the body, we are straining the stabilizing muscles of the shoulders, which are often not used enough in everyday life,” adds the sports trainer.

Possible adaptations for all levels

Depending on the intensity and frequency chosen, this movement can have real upper body results. “For beginners, it’s a way to learn to control your abdominal muscles and use them better. More advanced levels, in turn, will be able to count on better defined abs and arms with a few sessions per week and a gradual loading of weights ballasted at the waist,” notes Matthias Memheld.

However, be careful not to do a command board every day, especially if you are new to core. According to an athletic trainer, it’s ideal to start with a few seconds to a minute of warm-up and make sure you’re holding the position correctly. You can then perform 5 to 6 sets of 45 seconds of movement with 20 seconds of recovery between each set, which should be repeated 3 to 4 times per week. “If it’s too hard, you can sometimes lower your knees to make the movement easier,” suggests Matthias Memheld.

Do a Commando board without getting hurt

One of the most common mistakes to avoid during exercise is poor arm placement, which can cause severe tension and, therefore, shoulder pain. “The hands should remain in line with the shoulder and not too far apart. Pay attention to your breathing as you exercise. “Beginners tend to remain apnoeic, which will greatly limit the duration and benefits of exercise.” Finally, for all of the above reasons, people prone to significant joint problems should seek medical advice before exercising.

Finally, if the goal is to quickly get a leaner and toned body, it is appropriate to eat a balanced diet at the same time, as well as supplement muscle strengthening with lower body exercises (lunges, jump squats), as well as cardio. , regardless of the kernel type.