Because different people have varying physical needs, body types and exercise concerns, there is no one exercise that is best for everyone's midsection. However, the plank is one contender that proves effective for many people because of its adaptability and capacity to tone and tighten muscles, strengthen the overall core, and benefit posture, stability and balance.
Function
Stomach, waist and hip exercises work to do more than just tone the body and banish belly fat; they can actually alter body composition. According to MayoClinic.com, people naturally lose muscle and gain body fat as they age and their metabolism slows. The plank helps keep muscle percentages high and can reduce visceral fat, which elevates risks of heart disease, diabetes, cancer, metabolic syndrome and other chronic health problems.
Benefits
Physically, the plank is more beneficial than many other exercises because it helps strengthen the back and spine in addition to the midsection, which aids with balance, posture and regular body movements. CNN and the Mayo Clinic state that the plank works several core muscles simultaneously, which benefits the body more than isolation exercises such as typical crunches.
Technique
To do the plank, the Daily Mail suggests starting from a position on all fours, resting on elbows and knees with hands clasping and locked together. Press down on your forearms and extend your legs behind you, straightening them and pressing down on your toes. Keep feet hip-width apart and elbows directly under the shoulders. Make your body as straight as possible, pull in your abdominal muscles and hold the position for as long as you can. Gradually build up to holding for longer periods.
Variations
A less demanding plank variation is to do the exercise from the knees or the thighs, with just the torso raised off the floor and legs extended out flat. To make the exercise more demanding, raise an arm or leg off the floor and extend it straight out, or extend both an arm and opposite leg. You can also do the plank in an elevated position with straight arms instead of with forearms on the floor. To do a side plank, take one arm off the ground and rotate to that side, keeping the legs and torso raised and straight.
Considerations
Technique is vitally important in all core exercises. Doing a plank improperly could raise risks of injuring or straining the back, so view a demonstration of the exercise by a fitness professional or physical therapist before attempting it yourself. Finally, remember that the plank is not an adequate substitute for a more elaborate exercise routine. The American Council on Exercise recommends regular sessions of aerobics and strength training in addition to flexibility.
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