This is even more noticeable when you expand your plank routines beyond the basic forearm plank and incorporate other plank variations to mix things up and target your core from different angles. One thing to keep in mind about the basic plank exercise is that it's an isometric , or static, exercise. Unlike many other traditional exercises, like pull-ups , pushups, squats, or even crunches , which are considered iso tonic exercises, the plank and other isometric exercises involve muscle contraction without movement.
All of the muscle groups involved contract and hold at a very specific joint angle or body position. As explained by personal trainer and writer Amy Marturana Winderl in an article for Self , isometric exercises can help build strength, but they're less effective at helping you grow muscle because your muscles aren't moving and experiencing the muscle damage associated with isotonic exercises.
That said, they help teach your brain to recruit more muscle fibers for a given isometric action and they can help develop muscular endurance, or the ability to perform a certain movement for a longer length of time, exercise physiologist Mike T. Nelson told the publication.
Planks will also help you develop strength and stability in the other muscles and joints, including the shoulders, hips, glutes, arms, and quads. The thing you have to remember about the muscular system is that it all works together. This is referred to as the kinetic chain. Even isolation exercises, like a biceps curl or triceps kickback, require recruitment and stabilization of the core muscles to help isolate the targeted muscle group.
But one of the primary functions of the core is to help the upper body and lower body work in coordinated actions. Think about it: Something as simple as walking, which requires coordinated arm and leg swings that are connected through the muscles of the core, is actually quite complex when you take into account all of the muscles being used.
When planks are performed on a regular basis, athletic performance may even improve because your body learns how to efficiently recruit core muscles for stabilization and the transfer of energy between upper and lower body," Rozalynn Frazier, a NASM-certified trainer, explained in an article for Livestrong.
This helps improve body awareness, stability, and coordination, all of which play an important role in athletic performance. The shoulder joint is pretty amazing. It's the most flexible joint in the body, capable of rotation, flexion, extension, and both abduction and adduction in two planes of motions. The result is an incredible range of motion that allows for all sorts of movements that make day-to-day life easier.
Of course, there's a downside to all that movement and range of motion. The shoulder is also the least stable joint in the body. This makes it particularly susceptible to injury and dislocation. One effective way to help improve stability and strength at the shoulder is to perform planks on a regular basis. As pointed out by Stack , the plank's isometric hold engages and builds strength around the shoulder blade and at the rotator cuff to keep these smaller muscles stable when performing other exercises.
This helps enhance the activation of shoulder muscles during exercise, ultimately reducing injury risk — particularly if you tend to play sports that require swinging or throwing or if you tend to lift heavy weights.
If your mom still nags you to stand up straight or pull your shoulders back, it might be time to start incorporating planks into your daily routine. This is especially true if you work a desk job in which you're constantly rounding your back, shoulders, and neck while sitting in front of a computer all day.
You see, proper plank form is more or less perfect posture. Even though planks are performed in a horizontal position, the idea is the same — you're contracting your core, engaging your lumbar spine and glutes to prevent your low back from caving, and pulling your shoulder blades down and in toward the spine to prevent your neck from collapsing between your arms. Tuck your tailbone under so that there is a natural curve through the spine — you should feel your abdominals contract more than normal.
Lastly, don't forget to squeeze your quads and try to draw your toes in towards your elbows. During my first plank, which I did in the morning halfway through a cup of tea, I distracted myself by looking at my phone at the same time — so much so that the minute went super quickly and by the time I checked the stopwatch I'd actually been planking for nearly 70 seconds.
Though I was on my phone, I made sure I was engaging all my muscles, and I actually did feel more energized and somehow leaner afterward. It had been a good start, but on day two I nearly forgot to do it.
I remembered just before leaving home that morning and made sure to think about squeezing my glutes, pressing up across my shoulders, and holding my core tight.
To be honest, I wasn't finding it hard, and on the fifth day I accidentally planked for 80 seconds. Nine days into the month, I went to Austria on a work trip. On the day I arrived in Vienna, I was about to go to bed when I realized I hadn't planked, so I did it in my pajamas at 11 p. It did not feel good. But I did it. This happened again a couple of days later.
I forgot until the evening, which then resulted in a very heavy-feeling before-bed plank. As the month went on I realized it was so much easier to plank in the morning, or at least when I hadn't just had dinner. On days when I planked first thing in the morning, I was far more likely to hold it for over a minute too, which I often unintentionally did. I ended up learning much more-about my routines, my feelings about exercise, and why sprinting toward a finish line might not always work. Before starting, I asked Steph Creaturo, yoga teacher , run coach , and planking fiend, what I should keep in mind during every plank.
Engaging your transverse abdominis — the deep core muscle that's responsible for flattening your abs and stabilizing your core from front to back — while you plank is key, she says. With that, I set some ground rules: Five minutes total, can be divided however I like, and plank variations are welcome.
Then I got started. Day 1: It's the first minute of my first plank and there's nothing but me, my living room floor, dead silence, and the timer on my iPhone. One timer dings. I move from a forearm plank to a side plank. Another side plank. Three tiny beads of sweat form on my forehead. I try to focus on the thought "What does planking do for you?
Day 2: Instead of conquering my five minutes' worth of planks all in a row, I decide to separate them between sprints of work. Ideally, this would force me to get up from my desk and use the rest of my body for 60 seconds at a time. Not so ideal: I do two plank holds, forget about the rest until after dinner, and am forced to do the remaining minutes on a full stomach.
I do not recommend this. Day 3: Yep, more planks. Forearm planks, side planks, and straight-arm planks are my sweet spot, but I flirt with the idea of planks with leg lifts until-nope, yeah, gonna have to work up to that. Day 4: Oops, forgot to plank today, but I think I've discovered the problem. Habits get locked in when they're instituted by a trigger action. Changing into pajamas signals it's time to brush your teeth, etc. I haven't found a trigger for my planking, and what doesn't get scheduled doesn't get done.
Day 5: Aha! Here's my trigger action — running. I do my two sets of five-minute planks making up for yesterday right after a nighttime run and my other core exercises. They're getting slightly easier. Day 6: Since I don't have plans to run today, I try to knock out my quota in the morning. Sleepy arms don't like planks, but I do find one new trick. Instead of setting a one-minute alarm five times, I download a timer app , which can be programmed to automatically reset a one-minute timer.
No breaks, but I'm finished much faster. Day 7: Now I'm really getting creative. Many of us may give in to such a challenge because of the fuss surrounding it. When you find your colleagues, partner, or family members doing planks and crunches every day, you are very likely to tag along for the social aspect of it. Although it is nice to exercise , such a move is the wrong way to go, as you do not have a goal behind doing planks every day. You may start the challenge just to impress your partner or support your sister or brother.
Unknowingly, down the line, you will end up throwing in the towel. This could happen because you do not have a solid goal that will often motivate you to keep up with the challenge. Knowing this, take the time and dig deep into why you ought to start up such an exercise program. In most cases, your goal will align with the benefits of doing the exercises.
Let us analyze the benefits of doing planks every day. When most people think of doing planks, they immediately think of getting a six-pack. It is perhaps the most common reason why people do these exercises. However, planking has more health benefits than just sculpting your abdominal area. Here are some of these benefits:.
Of course, we will start with the benefit that most people are familiar with and that is getting ripped abs. When it comes to ab exercises, planks rank among the best 1. Most people compare crunches to planks when it comes to training your abdominal area for a six-pack. According to WebMD, doing crunches for a lean midsection is also an excellent idea. However, according to these fitness experts you will have to quickly progress to another ab exercise if you want crunches to blast fat in your abdominal region 1.
In light of this, experts recommend doing the plank exercise. This is because it works most of your abdominal muscles, including your internal and external obliques, transversus abdominis, and rectus abdominis 1. The rectus abdominis refers to the top abdominal muscle layer, while the transversus abdominis refers to the deepest abdominal muscle 1.
However, remember that you cannot just get refined abs by doing this exercise. Good nutrition is critical, and this is why you must watch your diet. Eating a balanced and healthy diet that helps you maintain a calorie deficit helps shed fat around your abdomen. As a result, your diet will shorten your road to getting a six-pack 9. Talk to your nutritionist for more insight on the best meals to help you shed fat or maintain a calorie deficit.
Do not be fooled by the name. There is nothing to love about these love handles. They refer to the fat deposits sitting around your waistline.
Some people may refer to them as muffin tops. These muffin tops are associated with various health problems, which is why you must aim at blasting fat around your waistline.
Mayo Clinic acknowledges that an expanded waistline is linked to an increased risk of cardiovascular disease, high blood pressure, type 2 diabetes, abnormal cholesterol, and breathing problems 2. To avoid the risk of getting these conditions, the Center for Disease Prevention and Control CDC suggests maintaining various waist sizes. Women are advised to keep their waist size or circumference below 35 inches 6. Men, on the other hand, are advised to keep it below 40 inches 6. Doing planks can help you trim down to these inches.
The most effective plank variation to help in reducing your love handles is the side plank. It targets the muscles along the sides of your body, better known as your obliques 8. Talk to your fitness coach before progressing to doing the side plank variation instead of the regular plank every day. Medical News Today also acknowledges that doing the regular high plank every day can help improve core strength The exercise targets all your core muscles, including your erector spinae, transversus abdominis, rectus abdominis, lumbar multifidus, internal and external obliques These core muscles need to be strengthened as they help support other body functions.
These include 10 :. Another study also acknowledges that core strength can protect the spine from excessive force generation during sporting activities 3. It might explain why athletes are often advised to add planks to their workout program. Please note, you can only improve your core strength by doing planks in the correct form.
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