Plank is the all-star exercise that practically works your whole body. This isometric exercise strengthens the abdominals, back and shoulders. Plank is a great tool for activating core muscles. The core muscles worked in a plank are transversus abdominis, rectus abdominis, internal oblique, and external oblique muscle.

Plank is the go-to core strengthening exercise for fitness professionals.  Planks strengthen the core muscles, which helps to stabilize, balance, and power all the activities. The core acts as the headquarter for all coordinated and powerful athletic movements. A strong core reduces joint stress and helps to achieve the optimal posture.

Plank exercise activates the core with low compressive forces on the lumbar vertebrae. The low compressive forces make it a safe exercise for everyone and reduce the risk of spinal disc injuries.

While performing the plank exercise, maintaining the neutral spine requires resisting gravity force on the elevated trunk. The abdominal muscles activate to resist the downward force to ensure the spine remains neutral and the trunk doesn’t dip low.

The plank exercise is also used for the core strength and stability test.

Benefits

• Planks help develop a stronger core
• Better engagement of core muscles against the gravitational pull
• Reduced stress on joints
• Improves posture
• Improves balance and develops core stability

Execution

• Select a position where you can extend your body length-wise. Using an exercise mat will give appropriate padding to be comfortable on all fours.
• You can hold a plank on your elbows or wrists.
• Begin face down with your forearms and toes on the floor. Elbows stacked under shoulders and forearms are facing forward.
• Head is relaxed, and gaze is forward.
• Engage your abdominal muscles, drawing your navel toward your spine.
• Engage your core by squeezing your gluteal muscles.
• Keep your heels stacks above your toes.
• Keep your torso straight. There should be a straight line from your ears to your heels.
• Hold this position for as long as you can.
• Release to the floor.

Safety

Planks should be avoided if you have a shoulder injury or feel shoulder pain while holding a plank. In pregnancy, planks are considered safe. There can be a concern about placing stress on the abdominal wall. If that’s the case, modify your plank to a less challenging version by dropping down on your knees or holding a tabletop plank.

Common Mistakes

Arching the Spine- Make sure your shoulders are broad, and your abs are zipped in while holding the plank.

Dropping the Hips- Hips start sinking once your core fatigues. That is a signal from your body to end the plank.

Tilting the Head up- Keeping your neck in line with your body will reduce the neck strain. Keep your gaze forward at the floor.

The plank is an excellent abdominal and core exercise. To ensure you keep your core strong and stable, add the plank to your ab workout program.