The plank is a classic ab move that strengthens your entire core. The plank is an isometric contraction, which means that when you perform this move, your joints aren't moving, even though your abdominal muscles are under constant strain. This kind of contraction strengthens your muscles at the particular joint angle they're working to maintain. In the case of planks, if you pay close attention to proper technique you will be training your body to get stronger at holding you in good posture position.
Front Plank
The basic front plank places primary stress on your rectus abdominus, the long strap of muscle that runs down your abdomen from ribs to pelvis, although your entire core is forced to engage to keep your body stable.
To do a basic front plank, lie down on your stomach. Support yourself on your forearms, which should be directly beneath your shoulders, and the balls of your feet. Squeeze your entire core to keep your body straight from head to heels. Hold this position, breathing normally, for as long as possible.
Advanced Front Plank
Make the front plank even more challenging by lifting one leg slightly off the floor. Make sure to switch legs halfway through the plank so that you work both sides of your body evenly.
You can make the advanced plank even harder by tucking your opposing arm against your body as you lift your leg. If you lift your right leg off the ground, you'll tuck your left arm. Monitor your posture carefully as you do this; if you can't keep your body straight and stable and your hips and shoulders level, you need to perform an easier variation.
Side Plank
The basic side plank places primary stress on your obliques, although, as with the front plank, your entire core works to hold you steady.
To do a basic side plank, lie down on your right side, supporting yourself on your right forearm and the outside of your right foot. Your hips, shoulders and feet should all be stacked, or aligned, vertically. As with the front plank, squeeze your core muscles tight to hold your body steady, then hold the position for as long as possible while breathing normally. Make sure to spend as much time on your left side as you do on your right.
Stability Ball Planks
You can adapt both front and side planks for use on a stability ball. The ball's constant instability forces your core muscles to work even harder at stabilizing your body.
To do front planks on a stability ball, balance your elbows on a weight bench and the balls of your feet on a stability ball, or vice versa. Squeeze your core muscles to keep your body straight from head to heels.
To do side planks on a stability ball, perform the plank as normal, but instead of supporting yourself on your lower forearm, balance your torso on the ball instead. The side of your ribcage will contact the ball, and your lower foot, on the floor, will be your second point of balance. Your shoulders, hips and knees should all stay stacked vertically, as with the normal side plank.
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