The core exists not only to contract, bend, twist and rotate, but also to resist rotational forces. You need a strong core to keep your torso stable when you’re lifting heavy objects, carrying heavy loads, or transferring force from your hips when punching or throwing a ball. Having a stable, strong core with the ability to resist the effects of external forces that cause you to rotate, twist, or bend is as important as having the ability to perform a million sit-ups.
Enter the plank. The plank may seem like the simplest exercise imaginable and it’s not that complicated, but there are a few things to keep in mind to get the most bang for your buck.
Get into a push-up position, but place your forearms on the floor instead of your hands. Your elbows should be aligned directly below your shoulders. Toes on the ground.
Tighten your glutes and tighten your abdominals. Imagine pinching a quarter between your butt cheeks.
Look at the ground to keep your neck and spine neutral. You may feel as if your chin is slightly sunken.
Tuck your pelvis in. Instead of arching your back, pull your pelvis slightly and engage your abdominal muscles. Pelvic tucks also allow you to use your quadriceps and push into the ground with your feet.
Push it into the ground. Your shoulder blades should be forward.
Create a straight and strong line from head to toe. One cohesive piece. In other words, a plank.
Stay in that position.
Planks are a full body effort. When you are in plank position, every fiber of your being is resisting the pull of gravity. All of the muscle tissue in the body must be connected and tightened to resist collapse and maintain consistency throughout the lines the body forms. While doing a plank, you are literally holding your line against the most omnipresent force in the known universe.
Your abdominal muscles are working to keep your spine from collapsing.
Your glutes are contracting to support your lower back.
The erector spinae muscles are used to keep the spine cohesive and neutral.
Your quadriceps muscles are contracting to stabilize your leg.
This activates the hip flexors and prevents the hip joint from breaking.
The serratus anterior works to stabilize the shoulder.
And so on. You put your spine in the most unfavorable position imaginable, exposing every inch of it to the pull of gravity. you are working all Among the planks.
Studies have shown that planks especially make your torso muscles stronger. It can even increase the thickness of your abdominal muscles. For people with little training, doing just planks for a few weeks will improve your overall fitness level. That is, not only the strength of the torso general fitness.1
Studies have shown that including planks in athletes’ training can reduce injury rates by increasing the body’s elasticity. It has been shown that having strong and stable trunk muscles provides greater resistance to the various forces acting during athletic activities.2
Simply put, the plank is an exercise, and it improves almost every health indicator you can imagine. The great thing about planks is that they seem like a low-intensity, easy exercise that most people never consider. To a beginner, the plank may seem like it does nothing.
If you’re bored with the traditional plank, here’s another version you can try.
Instead of placing your elbows directly below your shoulders, place your elbows a few inches in front of your shoulders. This makes the lever longer and increases the difficulty level. Studies have shown that this increases activation of various trunk muscles.3 The further your elbows are in front of your shoulders, the more difficult it becomes.
Do a plank by lying on your side, supporting your body with one hand on the ground and one end of your foot on the ground. Switch sides.
Get into a traditional plank position. Support yourself only on the opposite side, with your left elbow touching your right foot or your right elbow touching your left foot.
Find more plank variations. this post.
Make sure your butt does not touch the ground. Sagging your hips may make the exercise easier at first, but it’s not a plank and defeats the purpose of the exercise.
Don’t look up! Look down at the ground. This is a good cue to maintain a neutral neck position.
Don’t fail. If it starts to lose its shape, unplug it. In fact, you can only enjoy the benefits of planks if you perform them with proper technique.
Don’t bend your back too much. Keep your pelvis tucked.
Whether you choose not to progress at all or to progress to other plank variations, a basic plank performed properly is enough to develop good core stability, strength, and overall elasticity.
Do you have more questions about planks? Please write in the comments.
https://pubmed.ncbi.nlm.nih.gov/34441051/ ↩
https://pubmed.ncbi.nlm.nih.gov/29558776/ ↩
https://pubmed.ncbi.nlm.nih.gov/25325773/ ↩
Mark’s Daily Apple is still in production. My team and I are actively working to republish the archive. Check back regularly to find new posts and revisit old favorites. Looking for a specific post? Let us know here.
Please spread the word like this so more people can find us:
* This blog reflects my personal views and opinions and is not intended as medical advice, but I hope it will be informative and inspiring in your pursuit of a healthy and fulfilling life.
