The plank is a bodyweight exercise that requires you to hold a push-up position while resting on your forearms for as long as possible. This isometric exercise works multiple muscle groups at the same time, making it extremely effective for core strengthening while also activating the shoulders, arms, and glutes. When you’re in the plank position, you’re constantly squeezing and engaging your entire body.
The Core is made up of up to 35 different muscle groups that connect from the spine and hip area to the pelvis. These muscles are responsible for your abdominal strength, as well as your stability, back health, and overall strength. Strengthening a weak core can be extremely beneficial; it can lead to better balance and stability, help ease back/neck/shoulder pain, correct poor posture, and make other exercises easier.
The most common type of plank is the forearm plank, which is performed in a push-up-like position with the body’s weight supported by the forearms, elbows, and toes. There are other variations, such as the plank on Knees, side plank, reverse plank, and plank knee to elbow. Including planks in your workout routine regularly will help to condition your core all while improving your posture and stability. To get the most out of this exercise, make sure your back is flat and your bum head and neck are in line with your back.
Experts agree that the ideal time to hold a plank is between 20 and 40 seconds. Focus on doing multiple sets of shorter durations. As you progress, you can hold your plank for one or even two minutes, but don’t go any longer.
Plank Instructions
The plank pose stimulates all of the core muscles at the same time and does not necessitate any additional movements that could cause stress or injury.
- Lie on your front, placing your feet hip-width apart While maintaining a strong core.
- Push your body up so that it rests in a straight line parallel to the floor on your forearms and feet.
- For the duration of the plank exercise, keep your bum, head, and neck in line with your back.
- Maintain this position for 20 seconds, then return to the ground. Overtime work up to 40, or 60 seconds.
Plank Variations
Side plank
The side plank is an excellent exercise for strengthening the oblique abdominal muscles, which are underworked in other ab exercises. Because Side Plank requires you to balance on one arm and one foot, it is an excellent pose for strengthening your legs, shoulders, wrists, and arms.
Side plank Instructions
To perform this exercise, lie on the right side with one forearm directly beneath your shoulder and raise your hips from the ground so that your weight is supported by your elbow and the side of your right foot. Your body should be in a straight line from head to feet. Maintain this position for 20 to 60 seconds, then return to the ground and repeat on your left side.
Legs-Elevated Plank
By putting your feet on a step or a bench, you can make the normal plank more difficult. Maintain a straight line from head to feet while holding the position, and you’ll find it more challenging because your feet are raised.
Legs-Elevated Plank Instructions
Lie on your front, feet hip-width apart, on a box or a bench while maintaining a strong core. Elevating your feet increases the difficulty of the exercise. Push your body up so that it rests in a straight line parallel to the floor on your forearms and feet. From your shoulders to your heels, your body should form a straight line. Maintain this position for 20 seconds, then return to the ground and repeat as needed.
Reverse Plank
You can strengthen your back by flipping a standard plank over so you’re looking at the roof. When your form is perfect, your arms, legs, glutes, and abs will benefit as well.
Reverse Plank Instructions
Reverse planks are performed by lying on your back with your hands behind your hips. lift your body off the floor so that your upper and lower bodies form a straight line. Hold this position for 20 to 60 seconds by engaging your core.
Sandbag Drag
The plank is one of the best core exercises. However, as with all strength training exercises, progression is needed. To make the plank more difficult, use a sandbag. The sandbag not only increases resistance to the isometric plank but also tests your balance and tension while moving.
Sandbag Drag Instructions
Start in a standard plank position with a sandbag to one side and slightly ahead of you. Then drag it across your torso with one arm. Change arms and drag it backward.