Plank (exercise)

Recruit performing a plank at a US Coast Guard training

Plank (exercise) is a form of bodyweight exercise that involves maintaining a position similar to a push-up for the maximum possible time. It is primarily known for its benefits in strengthening the core muscles, which include the muscles around the trunk and pelvis. The plank is a versatile exercise that targets not only the core but also the shoulders, arms, and glutes.

History

The plank has been used in various forms of physical training for many years. Its popularity surged in the early 21st century as part of the growing focus on core strength and stability in the fitness community.

Types of Planks

There are several variations of the plank exercise, each targeting different muscle groups with varying degrees of intensity.

• Standard Plank: Also known as the forearm plank, this is the most common variation. It is performed by holding the body in a straight line from head to heels, supported by the forearms and toes.
• Side Plank: This variation targets the obliques and is performed by balancing on one arm and the side of one foot, with the body in a straight line.
• Reverse Plank: In this variation, the body faces upwards, supported by the hands and heels, targeting the lower back and glutes.
• Walking Plank: This dynamic version involves moving the hands and feet sideways, adding an element of cardio and increasing the challenge.
• Plank with Leg Lift: Lifting one leg off the ground while holding the plank position increases the intensity, focusing more on the glutes and lower back.

Benefits

The plank exercise offers numerous benefits, including:

• Improved core strength and stability
• Enhanced balance and posture
• Reduced back pain by strengthening the surrounding muscles
• Increased flexibility in posterior muscle groups
• Better coordination and agility

Technique

Proper form is crucial in performing the plank to maximize its benefits and minimize the risk of injury.

1. Begin in the forearm plank position, with forearms on the ground and elbows aligned below the shoulders. 2. Keep the body in a straight line from head to heels, with the core engaged. 3. Avoid sagging the hips or raising the buttocks too high. 4. Maintain the position for as long as possible while breathing normally.

Common Mistakes

• Allowing the hips to sag, putting unnecessary pressure on the lower back.
• Holding the breath, which can cause dizziness or lightheadedness.
• Looking up or tucking the chin too much, straining the neck.

Training Programs

Incorporating planks into a regular fitness routine can significantly improve core strength. Beginners should start with shorter durations, gradually increasing as they build endurance. Advanced individuals can explore more challenging variations and incorporate planks into circuit training for added intensity.

See Also

• Bodyweight exercise
• Core (anatomy)
• Physical fitness