Planking is an incredible full-body exercise, targeting muscles in the upper body, core, lower back, and lower body. This exercise helps stabilize the spine in a neutral alignment and assists in stabilizing the pelvis. As a physiotherapist, I often recommend my clients incorporate some variation of the plank into their workout regime.
The Benefits of Planking
The majority of muscle engagement during a plank resides in the core muscles. The four main muscles activated during a plank are the transversus abdominis, rectus abdominis, internal obliques, and external obliques. A solid core can help reduce back pain, improve balance, and optimize athletic performance. Here’s why planks are so effective:
- Core Strength: Planking strengthens your entire core, providing stability and support for your spine.
- Posture Improvement: By engaging the core muscles, planks help maintain a neutral spine alignment, reducing the risk of back injuries and improving posture.
- Flexibility: Planks also stretch muscles around your shoulders, collarbone, and shoulder blades, enhancing flexibility.
- Mental Focus: Holding a plank requires concentration, which can improve your mental focus and endurance.
Plank Workouts to Chisel Your Abs
If you want to chisel your abs, try these plank variations:
1. Forearm Plank
How to Do It:
- Lie on the floor with your forearms underneath your shoulders.
- Lift your torso into a straight line.
- Ensure your legs are straight, toes firmly on the ground, and your neck and spine are in a neutral position.
- Hold for as long as you can, then repeat the process three times.
Why It’s Effective: This classic plank engages the entire core, promoting stability and strength. It’s a foundational exercise that builds endurance and supports other plank variations.
2. Extended Forearm Plank
How to Do It:
- Start in the forearm plank position.
- Move your forearms forward so they are closer to your head rather than directly under your shoulders.
- Maintain a straight line from your head to your heels.
- Hold for as long as possible, then repeat.
Why It’s Effective: This variation increases muscle engagement by challenging your core stability. It’s harder to maintain balance, making your muscles work harder.
3. Plank with Shoulder Taps
How to Do It:
- Assume the forearm plank position.
- Lift your left forearm and touch your right shoulder with your left hand.
- Return your left forearm to the ground.
- Repeat with your right hand touching your left shoulder.
- Continue alternating for 10-15 reps per side.
Why It’s Effective: Shoulder taps add a dynamic element to the plank, requiring your core to work harder to maintain balance. This movement engages the obliques and shoulders, intensifying the workout.
Additional Tips for Effective Planking
To maximize the benefits of planking and avoid injury, keep these tips in mind:
- Maintain Proper Form: Ensure your body forms a straight line from head to heels. Avoid sagging your hips or raising your buttocks.
- Breathe Steadily: Focus on steady, deep breaths to keep your core engaged and maintain stability.
- Increase Duration Gradually: Start with shorter holds and gradually increase the duration as your strength improves.
- Incorporate Variations: Mix different plank variations into your routine to challenge your muscles and prevent plateaus.
Conclusion
Planking is a highly effective exercise that can strengthen your core and improve posture. By incorporating various plank workouts into your fitness routine, you can target multiple muscle groups and enhance your overall physical health. Remember to maintain proper form, breathe steadily, and increase the intensity gradually to achieve the best results.
