The plank stomach exercise may look easy, but it requires core strength to hold the position for any length of time. You can strengthen your core by practicing this pose, but proper form is essential for best results. With no equipment needed and taking up very little space, you can take this resistance exercise anywhere and practice it anytime.
Muscles Worked
Sit-ups and crunches are among the best-known exercises for toning and strengthening the abdominal muscles, but they are far from the only exercise that works this area. The plank exercise primarily works the rectus abdominus and transverse abdominus muscles, but also engages the back, shoulders, glutes and quadriceps, according to the American Council on Exercise. It is an ideal exercise for working several muscle groups at once.
Benefits
Strong abdominal muscles are important for people of all ages; maintaining a strong core is beneficial in several ways. In "Build a Strong Core," in the February/March 2005 issue of "Women's Health" magazine, fitness author Mark Verstegen advises that strong core muscles keep the body aligned, improve balance, make you look taller, and even improve mental function, as messages reach the brain more effectively along a properly aligned spine. These benefits go beyond having a set of six-pack abs, which are a goal of many fitness-minded people.
Time Frame
To gain the most benefit, try and hold the plank pose for as long as you can, or anywhere from 30 seconds to one minute or more. Perform this muscle-strengthening move two to four times per week on non-consecutive days. Include it in a yoga or stretching routine, or as part of your strength-training session.
How To
Begin by lying on your stomach with your hands flat on the floor and next to your shoulders. Keep your elbows close to your body. Exhale as you contract your ab muscles and raise yourself on your arms, keeping your hands directly beneath your shoulders. You are balanced on your palms and toes. Keep your back flat in a straight line; be careful not to lift your buttocks in the air or to let your abs dip downwards. Breathe evenly and hold the position as long as you can. Lower your body slowly to its starting position. As your muscle strength increases, work to hold the plank pose longer with each session.
Modifications
If you find the plank pose too difficult to hold with the proper posture, try modifications. Instead of lifting onto your palms, keep your elbows bent and rest on your forearms. You will still rest on your toes and everything else about the pose remains the same. It is more important that you perform the move correctly than in holding it for a long period of time with poor form.
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