The plank is one of the best exercises to help build strength and stability throughout your entire core. The plank primarily strengthens the transverse abdominis, your innermost abdominal muscle, which acts a griddle to stabilize your core during isometric contractions, Rachel Crocker explains in "Oxygen" magazine. The keys to a successful plank workout include technique, duration and frequency of your training.
Front Plank Technique
Lie face down on the floor with your feet together. Support your upper body on your forearms with your elbows positioned under your shoulders. Lift your hips off the ground and balance your body weight between your toes and forearms, maintaining a flat and rigid torso and legs. Avoid sagging or raising your hips up during the plank. Hold the position for at least 30 seconds.
Side Plank Technique
The side plank works the transverse abdominis and the internal and external obliques, located on the sides of your abdomen. Lie on your left side with your legs stacked and your upper body supported by your left forearm, positioned underneath your shoulder. Keep your right arm on your right hip for balance. Lift your hips off the floor, creating a straight line with your body, and maintain a rigid torso and body. Hold the pose for at least 30 seconds, lower and repeat on the right side.
Duration
Beginners should aim to hold both the front plank and the side plank for a minimum of 30 seconds and work up to 60 seconds or more while maintaining proper form. If you cannot hold the correct position for at least 30 seconds, hold for as long as possible, then take a short, 5- to 15-second break before completing the remainder of the hold. Take more than one break if necessary. Gradually reduce the number and duration of the breaks until you are able to hold the pose for 30 seconds. Once able to complete a 30-second hold, add 5 seconds every one or two plank training sessions.
Frequency
Beginners should train their core at least three times a week on nonconsecutive days --- Monday, Wednesday and Friday, for example. Each workout should include at least the front plank exercise and holding the pose for 30 seconds or more, for three sets, resting 30 to 60 seconds between each set. You can, however, train your core more frequently than three times a week --- every day if your fitness level allows. Try the plank workout at night when you are watching TV. Hold the plank pose during each commercial break to help build your endurance.
Considerations
Because plank holds work your entire core area, perform them at the end of your workout instead the beginning to avoid early fatigue --- particularly if your workouts will require heavy lifting or a lot of abdominal strength. Include other abdominal exercises to strengthen the rectus abdominis, such as crunches, reverse crunches and leg lifts.
References
- "Oxygen" magazine; Sculpt Sexy Abs; Rachel Crocker and Stacy Kennedy; March 2011
- American Council on Exercise: Front Plank
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