Get Rock Solid Abs and Full Body Strength with This Deceptively Simple Exercise
The
plank is an isometric core strength exercise that involves maintaining a
position similar to a push-up for extended periods of time. It strengthens the transverse
abdominis, rectus abdominis, internal and external oblique muscles, shoulders,
glutes, lower back, lats, and rhomboids. By challenging core musculature in
this way, planks build stability through the midsection to support the spine
and reduce risk of low back injuries. Despite the move’s simplicity,
planks enact serious full-body engagement unmatched by traditional core moves.
What
is the Plank Exercise?
The
plank exercise is a full-body tension hold performed face down in a
straight, rigid posture propped on elbows and toes. To initiate, first
stack elbows directly under shoulders with forearms flat down. Extend legs
straight behind, balancing on toes. Engage core by pulling naval in towards
spine, then lift hips to align with shoulders and heels. Gaze neutral
downwards. Maintain this flat back bridge position, brace entire body from ears
to toes without movement. Hold the plank pose until form breaks or failure
forces a rest.
Muscles
Targeted During Planks
First
and foremost, planks fire up the entire core musculature for 360 degrees of
activation. The transverse abdominis spans
the midsection underneath the obliques to provide foundational support. Hugging
planks enhance contraction here for superior spinal bracing. The rectus
abdominis, aka the six-pack muscle, maintains tension under strain. The
internal and external obliques on the side provide stability through resistance
to rotational forces. Collectively, the core works relentlessly to uphold
posture.
But
planks also utilize major musculature throughout the rest of the body as
well. Glutes and thighs endure fatigue to brace the lower half and halt
downward pelvic tilt. Lats, rhomboids, shoulders and triceps take on bodyweight
burden to support the upper body stiffly. Even quadriceps bear load to render
legs immovable pillars. With no individual muscle spared, planks prompt truly
inclusive activation for whole body strength symmetry.
Benefits
of Incorporating Planks Into Your Routine
The
simplicity of planks allows for myriad programming possibilities, making them
easily stackable for amplified advantages:
- Exceptional
core fortification
As
an isolation hold, planks prompt prolonged, higher intensity core engagement
versus repetitive crunch movements. Over time, enhanced contraction
strengthens abdominals for muscle gains and performance advances.
- Posture
and pain prevention
Bolstered
abdominal and spinal bracing abilities reduce force and strain on the lower
back that prompt injury and dysfunction. Consistency combats poor posture
and reinforces appropriate body mechanics.
- Fitness
skill upgrades
As
the core stabilizes, force output capabilities heighten throughout the body. Pushing,
pulling, balancing, running - all improve as the pillar fortifies.
Plank-primed midsections enhance athleticism universality.
- Metabolic
conditioning
Extended
planks performed routinely intensely fatigues musculature to spur metabolic
conditioning. The constant brake burns major calories while enhancing
muscular endurance. Cardio capacity sees upgrades alongside strength.
In
short, no workout complete without incorporating this deceptively simple but
hugely advantageous exercise.
How
to Perfect Plank Positioning
While
plank simplicity entices, improper form forfeits full activation. To optimize:
Do:
- Pull
naval inwards towards
spine for complete abdominal engagement
- Drive
heels backwards to
activate glutes and hamstrings
- Concentrate
weight through forearms,
not hands, to uphold shoulder stability
- Align
neck neutrally with
slight chin tuck to level head with spine
Don’t:
- Allow
butt to pike skywards or
hips to sag as this strains the low back
- Crane or
twist neck as this can compromise stabilizing tension
Sticking
to strict positioning criteria engages musculature most effectively for
strength and stability advantages that transfer outside the plank.
Adding
Planks To Your Workouts
Due
to full-body, high-intensity engagement, planks seamlessly slide into diverse
programming. Follow this framework:
1.
Prep with other core moves first
Prime
ab muscles through crunching or Palloff press exercises before diving into
planking. Activation establishes mind-muscle connection for better hold
execution.
2.
Incorporate planks after total body or lower body exercises
Placing
planks post squats, lunges or deadlifts doubles down on core activation since
the area is already working to stabilize these big moves. Fortification
benefits amplify.
3.
Attempt four 30 to 90 second perfect form planks to start
Prioritize
quality over quantity by planking for as long as form remains pristine before
rest periods. Master technique above all.
4.
Over time, increase plank density through more frequent and longer holds
As
the core strengthens, aim for consecutive 1-minute planks without form decay as
a short-term goal.
5.
Once confident, progress plank difficulty with added limbs raises, rotations or
instability
Raising
an arm or leg intensifies stabilization demands. Introducing controlled
rotations or unstable surfaces further challenges.
Planks
check all the boxes - accessible difficulty, full-body demands and broad
applicability across goals or ability levels cement them as essential
forfortification. There simply aren’t enough upsides to this seemingly
basic exercise. All strengths start with a strong core – ensure yours via
planking! What’s holding you back? Assume the position and forge that solid
center today!