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Planking is an isometric body-weight exercise that involves holding a push-up position while resting on the forearms and feet for the maximum possible time. It is an excellent way to build muscle endurance, particularly in the core, which includes the pelvic floor, obliques, transverse abdominals, rectus abdominals, and erector spinae. The plank exercise activates all the core muscles simultaneously, providing a challenging yet effective way to strengthen the body's foundation and improve overall stability.
| Characteristics | Values |
|---|---|
| Type of exercise | Isometric body-weight exercise |
| Muscles targeted | Abdominals, obliques, back, arms, shoulders, pelvic floor, rectus abdominis, transverse abdominis, gluteus maximus, gluteus medius, latissimus dorsi |
| Benefits | Boosts core endurance, improves posture, prevents low back pain, stabilises the body, protects internal organs, aids in virtually all body movements |
| Recommended duration | 20 seconds several times a week, gradually increasing to 1-2 minutes |
| World record | Over 4 hours |
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What You'll Learn
Planks are an isometric body-weight exercise
The core includes the pelvic floor, obliques, transverse abdominals, rectus abdominals, and the erector spinae—the muscles along the backside of your trunk that help you stand up, as well as straighten your back while sitting. The first muscle activated is the transversus abdominis, which increases spine stiffness, thereby increasing spine stability.
Holding a plank targets the abdominals, obliques, back, arms, and shoulders. The rectus abdominis is the most superficial muscle and creates the 'six-pack look', while the transverse abdominis is the deepest abdominal muscle. The plank exercise can be made more challenging by performing it on an unstable surface, which increases core muscle activity by increasing muscle demand.
The plank is a challenging but beneficial exercise for building core strength. The standard sit-up is often the go-to core strengthener, but it has its limitations. For example, it only targets a portion of the core musculature, and the bending-forward motion can strain the neck and lower back. In contrast, the plank pose activates all the core muscles at once and doesn't require extra movements that can cause stress or injury.
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Planks target the abdominals, obliques, back, arms, and shoulders
Planks are a full-body exercise that targets the abdominals, obliques, back, arms, and shoulders. It is an isometric exercise that involves maintaining a position similar to a push-up for an extended period. By engaging the core and keeping the spine in a neutral position, planks effectively target these muscle groups.
The abdominal muscles are key in planking. The rectus abdominis, transversus abdominis, and obliques are all activated during a plank. Drawing the navel towards the spine helps to engage these muscles and support the back. The abdominals work to resist the downward force of gravity, preventing the trunk from "dipping" and maintaining spine stability.
The plank also targets the back muscles. The transverse abdominis, the deep abdominal layer, helps to stabilize the back. Additionally, the spinal erectors, or back muscles, are engaged during the plank to help maintain the straight body alignment.
While the primary focus of a plank is on the core, the arms and shoulders also play a crucial role. The arms bear the weight of the body, and the shoulders remain directly over the elbows to maintain proper form. By protracting the shoulders, or drawing them forward away from the spine, individuals can increase shoulder stability and reduce stress on the joint.
The benefits of planking extend beyond just muscle targeting. Planks are excellent for building core strength and stability, which improves balance and coordination in daily activities. Additionally, planking can help protect the lower back from injury and reduce low back pain.
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Planks are a great way to build core strength
Planks are an effective way to build core strength. The plank pose is a simple yet challenging exercise that activates multiple muscle groups simultaneously, making it an excellent addition to any fitness routine.
The core encompasses various muscle groups, including the abdominals, back, hips, pelvis, and buttocks. A weak core can lead to poor posture, neck and shoulder pain, and sore knees and hips. It can also contribute to lower back pain, as the body compensates by overworking other muscle groups, leading to strain and degenerative changes.
Planks target the core muscles, specifically the transversus abdominis and rectus abdominis, which are crucial for spine and torso stability. By maintaining a neutral spine position during a plank, you increase spine stability and protect your body from injury. The plank's isometric nature allows you to work these muscles without movement, making it accessible to people of varying fitness levels.
To perform a plank, start by lying facedown with your forearms on the floor, legs extended, and feet shoulder-width apart. Push into your forearms to raise your body, forming a straight line from your head to your feet. Engage your abdominal muscles and breathe steadily while holding this position for up to 30 seconds. Maintain good form throughout, ensuring your body doesn't sag or rise in the hips.
As you build strength, you can increase the duration of each plank and aim for multiple sets. You can also explore variations, such as the forearm plank or those performed on unstable surfaces, to increase the challenge and further engage your core muscles.
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Planks are a better alternative to sit-ups
Planks are also a safer option than sit-ups, especially for the spine. Sit-ups push your curved spine against the floor and work your hip flexors, which can create tension on the lower spine and lead to discomfort or injury. Planks, on the other hand, help maintain a neutral spine, improving spine stability and reducing the risk of back pain. The downward force of gravity on the elevated trunk during planking is counteracted by the upward force of the contact points on the ground (toes and forearms), helping to keep the spine in a straight line.
Additionally, planking allows for more variety and progression in your workouts. You can perform planks on different surfaces and incorporate dynamic movements or weights to challenge your body in new ways. For example, performing planks on an unstable surface, such as a dynamic cushion or suspension device, increases core muscle activity and improves trunk stability. You can also try more advanced plank variations, such as the Lalanne/superman plank, plank taps, or front plank with hip extension, to continuously progress and challenge your body.
While sit-ups have their place in abdominal training, particularly for those seeking visible six-pack abs, planks offer a more comprehensive approach to core conditioning. Planks strengthen the entire set of core muscles used in daily life and athletic activities, resulting in a stronger, more balanced body. This makes planking an excellent choice for those seeking functional strength and injury prevention, in addition to aesthetic goals.
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Planks can be performed on unstable surfaces to increase muscle activity
Planks are an isometric core exercise that involves maintaining a position similar to a push-up for as long as possible. The first muscle activated is the transversus abdominis, which increases spine stiffness and stability. Planks can be performed on unstable surfaces to increase muscle activity and demand. This can be achieved using a dynamic cushion or suspension device.
The plank exercise works the entire core, including the abdominal muscles that run from the pelvis along the spine and up to the shoulder girdle. The abdominal muscles support the lumbar spine (lower back), providing structural stability and assisting with pelvis movement. A strong core has been shown to reduce lower back pain and the risk of back injury.
Performing the plank exercise on an unstable surface can be used as a progression to increase trunk stability and has a positive effect on injury prevention. A study by Yong-chan Do et al. found that performing planks on a dynamic lower limb cushion resulted in higher activation of the transversus abdominis compared to a dynamic upper limb cushion, which helped maintain pelvic stability.
The side plank is a variation of the plank that helps strengthen the oblique muscles, as well as the core, shoulders, and hips. To modify the side plank, it can be performed with the knees bent and lifted to take some pressure off the feet while building core strength. Another variation is the front plank with hip extension, which activates the gluteus maximus.
Incorporating planks into a workout routine can provide many physical benefits. A strong core improves stability, balance, and power during athletic activities, reduces stress on joints, and improves posture. Planks can be performed for shorter durations, such as 10 to 15 seconds with rest periods in between, or longer durations of 30 seconds or more, depending on the individual's fitness level and goals.
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Frequently asked questions
Planking is an isometric body-weight exercise that involves holding a push-up position while resting on your forearms and feet. It is an ideal exercise for strengthening the core muscles.
Planking targets the abdominals, obliques, back, arms, and shoulders. It activates all the core muscles at once, including the pelvic floor, rectus abdominis, transverse abdominis, and erector spinae.
When starting out, hold a plank for 20 seconds several times a week, maintaining good form. Gradually increase the duration as you get stronger. Most experts suggest anywhere from 10 to 30 seconds is plenty, and two minutes is often considered the maximum.
