Done properly, the plank engages the abdominal muscles as well as the muscles that support the spine. You can complete the plank in a variety of positions to either make it more challenging or to make it approachable if you are just trying it out. It's an effective exercise that you can add to your daily routine.
Definition
The plank, or front plank, is named for what you attempt to resemble -- a straight plank of wood. The goal is to mimic this straight piece of wood by supporting your body weight on your hands and feet, though you can modify as necessary. To try a plank, lie face down on the floor, hands underneath your shoulders. Inhale and brace your core by sucking in your abdominals and rolling your shoulder blades back and down. Exhale and lift up onto your hands and toes, keeping your body straight and not allowing your hips to rise up or sag. Keep your head aligned with your spine by looking at a spot on the floor about 6 inches above your hands. Hold for as long as you can, aiming for a 30-second hold.
Variations
If you find it too difficult to rise to your hands, try lifting only to your forearms, keeping your forearms and elbows braced against the floor, palms down. If this is still difficult, stay on your elbows and knees. Focus on pressing your elbows toward your knees, though they should not actually move, to engage your core and work your abdominal muscles.
Side Version
For additional challenge, try a side plank. This exercise engages the oblique muscles that run on either side of your torso. To try one, lie on your side, resting on your elbow, which should be directly beneath your shoulder. Keep your legs straight, extended directly from your hip. Support your back by pulling in your stomach. Lift your body into a straight line, supporting yourself on your lower hand, lifting your upper arm straight up so that you resemble a sideways "T." The upper arm will help you balance. Hold for as long as you can, aiming for a 30-second hold. To make the exercise easier, stay on your forearm.
Core Strength
The plank not only strengthens your abdominals, it also strengthens your back, shoulders, quadriceps and calf muscles. This is why it can be challenging to maintain good form. MayoClinic.com states that core exercises often don't require gym equipment and help promote balance and stability. In addition, they help with everyday activity, such as bending to pick up a sock or lifting an item off the shelf.
Member Comments