Stronger abs without a single crunch?
Here’s how to do a plank the rightand why they’re so good for you.
Key Takeaways
Meet thesit-up’seven more effective sibling: the plank.
Henry Leutwyler
What Are Planks?
Planks are a bodyweight exercise and whats known as anisometric exercise.
These require holding a static position while resisting some source of tension or gravity.
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What Muscles Do Planks Work?
These really are afull-body move.
They are an efficient and multifunctional exercise.
Theres no getting around how many body parts a good plank activates and benefits!
By engaging diverse muscle groups, planks challenge and strengthen the entire body, Logan says.
They help minimize pain and injury risk.
Having a weak core may create too much load on nearby muscles."
When these surrounding muscles are forced to compensate for weak core muscles, pain and injury can eventually follow.
They improve your posture.
They improve endurance.
Planks will help increase your muscular endurance, Davis explains.
“By engaging multiple muscles at a time, youre working up your muscular stamina,” she says.
How to Do a Plank
“Strong abs keep your spine supported,” Coopersmith says.
“Think of doing planks as midsection multitasking.”
Doing a proper plank is a test of muscle control.
Here’s how to do one perfectly.
Think of the back of your neck lifting up toward the ceiling and your neck lengthened forward.
Don’t let your shoulders scrunch or shrug up toward your ears.
Think of muscles in your butt wrapping strongly around the “sit bones.”
Your body should look like a straight line rather than a triangle.
On every exhale, think of tightening your core even more deeply.
Don’t forget to breathe!
Just because you’re challenging your muscles to sustain contraction doesn’t mean your lungs should stop moving.
Remember to inhale and exhale rhythmically throughout the duration of your plank.
Step 5: Correct Your Alignment
Want to ensure proper plank alignment?
Only hold a plank for as long as you could do it correctly and stay in this position.
If that’s 10 secondsthat’s fine!
Work your way up to a minute or more little by little.
There’s no point doing it if you’re not doing it safely.
From a forearm plank to a single-leg plank, try these plank variations in your workout routine.
Logan emphasizes how important it is to “prioritize form over length of time.”
Holding a plank uses (and benefits) multiple important muscles in the body.
As your muscles fatigue, your nervous system also fatigues.
Your muscles begin to contract and relax rapidly, causing your body to shake."
2018;34(3):212-222. doi:10.1080/09593985.2017.1377792
