You’ve most likely heard of plank exercise if you’ve spent time working out at the gym or read fitness magazines or articles online. You may have even gotten on one of the best yoga mats (opens in a new tab) and I tried this popular core exercise at one time or another.
For gym-goers, athletes, and fitness enthusiasts, the basic plank exercise, or more advanced plank variations, are among the mainstays of most training routines.
This basic exercise is ubiquitous for a reason: it works. There are also many ways to modify a plank, depending on your strength and goals, meaning it’s a bodyweight exercise that can “grow” with your fitness level.
To learn more about how to properly perform a plank and the best plank variations to try, we spoke with Kristina Kehoe, physical therapist, registered yoga teacher, and owner of all simplea physical therapy practice.
Kristina Kehoe earned her doctorate in physical therapy in 2015 from The Ohio State University. she is the owner of all simple (opens in a new tab)a physical therapy practice located in Ohio.
What is a plank?
Most people have heard of the plank exercise, but there are also a lot of misconceptions about what this movement involves.
Although there are many variations and modifications, a plank is an isometric exercise that targets the core, so if you ever wanted to know How to get a stronger core (opens in a new tab)you will find the figures of planks highly.
“A plank usually involves assuming a push-up type position and holding that position for a specific period of time,” explains Kehoe. “There are a variety of table variations that can target different areas of the core.”
The basic forearm plank is performed with the body supported on the elbows with the forearms and toes on the floor.
Different plank variations can recruit additional muscles or add forms of resistance, instability, or movement to progress or regress on a basic plank.
What muscles do planks strengthen?
Kehoe says that the primary muscles activated during the plank exercise are those that make up the core (opens in a new tab)such as the transversus abdominis, rectus abdominis, and internal and external obliques.
“The transversus abdominis is our deepest core muscle. This muscle acts like a corset and attaches to our pelvis and then wraps around our forehead to the lumbar spine. It helps stabilize the spine in all movements,” explains Kehoe. “The rectus abdominis are the ‘6-pack’ abdominals that run down the front of our abdomen. The obliques run down the sides of our abdomen and help with overall stability.”
In addition to these abdominal muscles, planks activate other core muscles, such as the erector spinae in the lower back, the serratus anterior in the upper back, the gates of the latissimus dorsi, and the glutes. Most plank exercise variations also engage the deltoids in the shoulders and the pectoralis major and minor in the chest.
Why is the plank a good basic exercise?
Personal trainers, strength and conditioning specialists, and sports coaches around the world use the plank as a benchmark exercise for their athletes. But why are planks such a popular core exercise? What makes a plank more effective than sit-ups or old school crunches? Y Why are core muscles important? (opens in a new tab)
According to Kehoe, one of the main benefits of the plank as a basic exercise is its safety.
“The plank is an effective exercise because it doesn’t exert as much compressive force on the lower back as exercises like full crunches or back extensions. So it’s a safer option, especially if you’ve had a recent back injury,” he notes.
“In addition, plank exercise and variations have been shown to improve core strength and stability, and are effective in improving overall core strength in pre- and post-resistance testing. McGill’s torso muscle.
Kehoe adds that other benefits of the plank as a core exercise is that it’s a bodyweight exercise that requires no equipment and can be modified to target different muscles or fitness levels. “There are several ways to progress planks to decrease support on a surface, add an unstable surface, or add dynamic movement,” she says.
How to do a basic plank
Before we dive into some more advanced variations, let’s review how to perform the basic plank exercise. A plank can be performed on your hands so you are in a push-up position or on your forearms.
forearm plank
- Get on all fours. Bend your arms to support your weight on your forearms. Your elbows should be directly below your shoulders.
- Step back with both legs so only your forearms and toes touch the ground. Your feet should be hip-width apart.
- Squeeze your glutes and contract your abs, pulling your navel up toward your spine. Your body should be in a straight line from head to toe. Kehoe says, “Imagine lifting your kneecaps to engage your quadriceps muscles.”
- Hold for 30 to 60 seconds.
Plank Variations to Try
Once you’ve mastered the basic forearm plank, you can progress your core strength with more advanced plank variations. Kehoe showed us some of his favorite plank variations:
side table
The side plank targets the obliques, the muscles on the side of the abs, and the gluteus medius, a key hip abductor muscle. It’s also a bit more challenging than a standard plank because you’re reducing your base of support from two arms and two feet to one arm and one foot.
Kehoe offers some form tips. Avoid sinking into his shoulder and imagine him pressing up with his elbow and forearm for stability. “This will limit unnecessary strain on his shoulder,” he advises. “Don’t let your hips sag and maintain an even position to get the most activation from your core muscles.”
- Lie on your side with your legs stacked on top of each other.
- Push up and straighten the arm on the side of your body that is resting on the ground so that your entire body is lifted into the air. Your arm stays straight, your legs stay straight, and your feet stay stacked on top of each other.
- Focus on driving your top hip toward the ceiling.
- Hold this position for 30 seconds or stop sooner if your form gives up.
Reach Through Side Plank
This plank modification further advances the side plank by adding rotational motion, which Kehoe says is great for improving functional core strength in sports like golf and tennis. His advice is: “Just go as far as you can while maintaining a stable side plank and increase this as you get stronger.”
- Lie on your side with your elbow stacked under your shoulder and your feet stacked on top of each other.
- Lift your hips off the ground and extend your upper arm toward the ceiling. You should be in a side plank position.
- Slowly rotate your pelvis toward the floor as you reach your outstretched arm under your body to touch your shoulder blade.
- While maintaining your balance, roll back to the starting position.
- Complete 12-15 slow reps, then switch sides.
Plank hip dips
Kehoe says you want to do this exercise slowly to really engage your obliques, and imagine pressing your forearms into the mat to keep from sinking into your shoulders.
- Do a side plank, as shown above, with your legs stacked on top of each other and your elbow under your shoulder for support.
- From here, drop your hips to the ground with control, then bring them back up in line with your body.
- Keep your core tight and engaged throughout the movement.
High Plank Mountain Climbers
In addition to adding an aerobic component to the isometric plank, which will elevate your heart rate and calorie burn, the mountain climber plank will really target the front of the trunk (the rectus abdominis muscle).
- Get into a pushup position with your core and glutes engaged and your hands placed on either side of the top of the medicine ball, which should be centered under your chest, or you can put them on the floor if you’re less confident. in your core strength.
- Pressing your weight into your hands, alternate bending each knee and lifting the leg under your chest between your arms, then return it to the starting position.
- Move as fast and hard as you can for 30 to 60 seconds, moving to longer durations as you get stronger.
plank cats
According to Kehoe, “planks will help increase your heart rate to add a more dynamic movement to a typically isometric exercise. It will help burn more calories while also targeting the outer and inner thighs.”
- Get into a push-up position.
- Maintaining a tight core and good form, spread your legs apart as you jump them to their respective sides away from your body, about the width of a yoga mat.
- Jump in and out quickly and repetitively, keeping your hips down so you’re still in a straight line from head to toe.
