The plank is one of the best known muscle toning exercises.
Its characteristics make it quite complete, as it is able to work the muscles of the upper, lower and central part of the body.
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- Begin by lying on the ground in a prone position, with your elbows and forearms at your sides. Make sure your elbows and shoulders are aligned.
- Slowly lift your torso off the ground by pressing on your forearms and toes.
- Contract your core as you stand up, keeping your spine and neck neutral, and avoiding arching your back or looking up.
- Maintain this position for at least 10 seconds or as long as you can, then return to the starting position.
This option is also fine when you can't hold the plank for long.
Plank with outstretched arms
This exercise represents an advance compared to the basic one, and it is advisable to approach it after having reached a good level of familiarity with the previous one.
- Begin by lying on the ground in a prone position, with your elbows and forearms at your sides and palms facing down.
- Push your hands to the floor and lift your torso off the ground, bringing your body to the starting position of the push-ups.
- Make sure your hands and shoulders are aligned, legs straight, feet hip-width apart, and core in traction.
- Maintain this position for at least 10 seconds or as long as you can and then return to the starting position.
In addition to these, it stimulates the internal and external obliques and transverse muscles of the abdomen which help to tighten the waist and stabilize the back.
During the execution of the plank the back muscles are also involved, which working in tandem with the obliques also generate a stabilizing effect of the entire body, keeping the ribs and hips aligned.
Muscles of the upper body
Upper body muscles, such as trapezius, major and minor rhomboid, lats, pectorals, serratus anterior, deltoids, biceps, and triceps, also work hard during a plank session.
Muscles of the lower body
Consistently performing planks also trains your lower body muscles. In particular, it targets the quadriceps and glutes, which being attached to the abdominal and lumbar muscles, when properly strengthened, help stabilize and strengthen the hips.
The hamstring muscles, which are also involved in the exercise, keep the body aligned, also improving the extension of the hip.
The plank is also part of the sex workout.
Fortify the core
Having a strong body core is important for carrying out normal activities of daily life such as carrying shopping bags, bending over to pick up an object on the ground, or casually climbing stairs.
The plank is a type of isometric exercise, which by holding the muscles contracted in a specific position during the entire movement of the exercise, increases the strength and endurance of this part of the body.
The preparatory exercises for burpees also tone the core.
Decreases the risk of injury
Many exercises, especially if done hastily and incorrectly, can cause more or less serious injuries or injuries. However, it appears that the plank is not among them because it activates the core muscles with lower compressive forces than many others, and this can decrease the risk of injury.
It can reduce lower back pain
A strong core has been shown to reduce lower back pain and the risk of back injury.
The reason is very simple. The abdominal muscles support the lower back, helping to provide structural stability and assisting movement of the pelvis. Increased stability in the lumbar spine can help reduce and prevent pain in this area.
Don't forget, however, that if you suffer from chronic back pain, you should always seek the advice of a healthcare professional before starting a new exercise program.
Enhance sports performance
Since the core is connected to both the upper and lower body, it plays a determining role during any type of athletic activity.
In terms of performance, a strong core is associated with greater power, strength and endurance. Keeping it in training, therefore, improves athletic performance.
The plank is also great for getting a six pack.
