Plank is a modern exercise that relies solely on body strength and does not require any sports equipment. So, how is the plank exercise performed, and what are its variations? By exploring the details, you can find answers to your questions about the plank exercise.
Popular Plank Exercises
There are different types of plank exercises, each requiring unique steps. The variations of plank include forearm plank, plank jacks, straight arm plank, side plank, side plank crunch, plank with arm/leg lift, plank knee tap, dolphin plank, and reverse plank. The name of the plank type corresponds to the specific movements involved.
Forearm Plank
This is done with basic plank movements. Position your body face down towards the floor. Place your elbows shoulder-width apart and your legs hip-width apart. Raise your body on your elbows and toes, and hold for as long as your fitness level allows.
Plank Jacks
Position your body face down on the floor. Raise your body on your hands and toes. Ensure your body forms a straight line, angled 45 degrees from the floor. In this position, with slightly bent knees, jump your legs out to the sides and back in. Adjust the speed of the movement according to your fitness level. Performing this move correctly and quickly can help you burn excess fat.
Straight Arm Plank
Similar to a basic plank, position yourself face down on the floor. However, instead of resting on your elbows, lift your body on your palms and toes. Your arms should be straight, and your body and legs should form a straight line. In this position, lift your body off the ground and tighten your abdominal muscles.
Side Plank
This is the side variation of the plank. Lie on your right side and raise your body by placing your right palm on the floor. Your right palm should be flat on the ground, and the outer edge of your right foot should make contact with the floor, positioning your body at a 45-degree angle to the ground. In this position, stack your left foot on top of your right foot. Extend your left arm upward with fingers spread. Support your core by tightening your abdominal muscles. Hold this position for 30 seconds. After 30 seconds, return to the basic plank position. Repeat this movement on both sides for at least three sets.
Side Plank Crunch
This exercise combines the side plank and crunch. Get into a side plank position. Your body should be positioned at a 45-degree angle to the ground, either on your right or left side. The body is lifted off the ground by supporting it on one elbow. Keep your feet stacked and extended sideways. Bring the knee of your top leg and the elbow of your top arm together in the air, then return to the starting position. Repeat this movement at least 10 times on one side, then switch to the other side and repeat 10 more times.
Plank with Arm/Leg Lift
Start in a standard plank position. While keeping your body elevated on your palms and toes, lift your right foot and left hand off the ground simultaneously, then lower them back down. Next, lift your left foot and right hand in the same manner, then lower them. Repeat this sequence. This type of plank activates your abdominal, back, side, chest, arm, and leg muscles.
Plank Knee Tap
In this plank variation, the muscles surrounding your entire torso, including the abdominals and six-pack muscles, are engaged. Begin by lying face down on the floor in a forearm plank position. Elevate your body on your elbows and toes. Keep your feet hip-width apart and your elbows shoulder-width apart and aligned with your shoulders. With your body forming a straight line from your shoulders to your heels, keep your pelvis stable while gently bending both knees toward the ground, attempting to tap them on the floor.
Dolphin Plank
This is easier compared to other plank types. The position mimics the diving motion of a dolphin. Start in a standard plank position with your body elevated on your forearms and toes. Then, raise your hips to form a triangle shape. In this exercise, you repeatedly raise and lower your hips. Use your legs for support and your forearms for balance to reduce pressure on your arm joints.
Reverse Plank
This is the reverse plank exercise. Sit on the floor with your legs extended in front of you and your back straight. Lean back at a 45-degree angle, with your palms on the ground behind your hips, shoulder-width apart. Support your body on your hands and heels, lifting your hips into the air. Hold this position for 15-30 seconds while looking upward. The reverse plank works your glutes, abs, arms, and legs simultaneously, helping to tighten the muscles in these areas. It also helps pull your stomach toward your spine, promoting fat burning in the belly region.
With different plank exercises, you can keep your body in shape without needing any additional equipment. You can try these exercises at home or outdoors. When starting plank exercises, adjust the duration according to your fitness level. It’s also important to maintain the correct posture for each plank variation. By doing so, you can achieve a flatter stomach and tighten muscles in your arms, abs, legs, glutes, and back. Plank exercises also increase your body’s flexibility. If you want to stay fit and slim, plank exercises are one of the best options. Add planks to your regular workout routine to achieve a toned and healthy appearance.
What is the Plank Exercise?
Plank can be defined as a core exercise that relies on body weight. It involves holding the body in a straight line to engage muscle groups in the abdominal, chest, and leg areas. Plank exercises are effective for muscle development and correcting posture issues. As you experience the benefits, plank exercises often become one of your favorite workouts. By performing plank exercises regularly, you help your body become stronger and more balanced. The plank requires no equipment, making it a simple exercise to perform either at the gym or at home. To stay fit, lose weight, and maintain your form, plank exercises can help you burn a significant amount of calories.
What Are the Benefits of Plank?
The plank exercise offers numerous health benefits for the body. The primary purpose of the plank is to engage different muscle groups by using body weight as resistance. The health benefits of this exercise can be outlined as follows:
- Increases Flexibility and Tightens Muscles: When done regularly, planks can improve body flexibility and tighten muscles, reducing the risk of injury during physical activities.
- Engages Multiple Muscle Groups: Planks activate various muscle groups, making the body more flexible and stronger overall.
- Strengthens Core Muscles: For those aiming for a flat stomach, planks strengthen the core muscles in the abdominal area, leading to fat burning and a reduction in belly fat.
- Improves Posture: When performed with proper form, planks can help correct posture by engaging the muscles in the abdomen, back, shoulders, arms, and neck.
- Boosts Metabolism: As your body becomes more active during the plank exercise, your metabolism speeds up, increasing blood circulation and promoting fat loss.
- Releases Endorphins: Planks trigger the release of endorphins, which help you feel emotionally and mentally better.
- Targets Core, Hip, and Back Muscles: The plank simultaneously engages the muscles in the back, hips, and abdomen.
- Enhances Muscle Strength: It contributes to muscle development and increases muscle strength.
- Amplifies the Effects of Cardio and Strength Training: Planks can enhance the benefits of cardio and strength workouts.
- Reduces Posture Issues with Age: By improving flexibility and muscle strength, planks help maintain a strong, upright posture even as you age.
- Strengthens Core Muscles for Vitality: Targeting the core muscles, planks help you feel energized and physically capable.
In summary, planks are an effective exercise that targets multiple muscle groups, improves overall body strength and flexibility, and helps maintain a healthy posture as you age.
Which Muscles Does the Plank Work?
The plank exercise engages multiple muscle groups simultaneously, allowing for a full-body workout. The primary muscles targeted by the plank are the core muscles, often referred to as the core region. In addition to the core, muscles in the back, arms, hips, and legs are also actively engaged during the plank. Since plank exercises rely on body weight without any equipment, they work various muscle groups effectively. The specific muscles worked during a plank include:
- Vastus Intermedius (part of the quadriceps in the thigh)
- Erector Spinae (muscles that run along the spine)
- Transversus Abdominis (deep core muscles)
- Iliacus (part of the hip flexor group)
- Tibialis Anterior (muscle in the lower leg)
- Iliopsoas (hip flexors)
- Splenius (muscles in the neck)
- Obliquus Internus (internal oblique muscles)
- Serratus Anterior (muscles along the ribcage)
- Rectus Abdominis (the “six-pack” muscles in the abdomen)
In short, plank exercises provide a full-body workout that targets multiple muscle groups, making it an efficient way to build strength and endurance.