Plank

Appropriately named, the plank is performed by holding your body off the floor and keeping it straight like a board. Depending on the plank type, the only contact points with the ground are hands, toes, knees, or elbows. 

As simple as it may seem, the benefits of doing this exercise are essential. 

Take, for example, the cervical spine — changes in head position during a plank place different loads on the spinal muscles. These can help improve postural strength or can be attributed to neck disorders if performed incorrectly. 

The stability and injury prevention afforded by the plank can lay a foundation for peak performance when completed with the correct form. Let's explore the various benefits of this simplistic movement and uncover the many ways it can be used to your advantage!

How To Do

  1. Start on your hands and knees. Place your hands directly under your shoulders. Be sure to keep your shoulders down and away from your ears.
  2. Extend both legs to have straight knees. Your knees should now be risen off the ground.
  3. Draw inward from your belly button area to engage your core.
  4. Keep your toes pulled toward you so you are shifted into your heels.
  5. Maintain all points of tension for the desired time duration.

Tips From Expert

  • Do not bunch up your shoulders.
  • Avoid sagging or raising your hips.
  •  An alternative form of exercise includes lowering down to your elbows. Do this if you experience wrist or elbow pain.  
  • Lower your knees to the ground for an easier form of this exercise. Do this to avoid compensation. 
  • Work your duration gradually, beginning with ten seconds or less if the exercise is difficult.

Optimal Sets and Reps

The plank is not often utilized for heavy resistance training, muscle size, and power. The plank is an isometric exercise meant to be held for time. 

Its static hold feature and core focus lend it more towards low loads and muscular endurance goals. Repetitions also do not apply here.

Training Type Sets Reps
Strength Training 3–5 10–20 secs
Hypertrophy N/A due to low resistance levels N/A
Endurance Training 2–3 30–60 secs
Power Training N/A due to slow control speeds N/A
Optimal Sets & Reps of Plank

How to Put in Your Workout Split

Despite being limited as a strength endurance exercise, most common workout splits can still incorporate the plank. 

  • Push/Pull — This split can be utilized regardless of which muscle group is featured that day. Highly loaded compound movements typify this split, however, the plank can activate the abdominal bracing necessary for heavy lifts. 
  • Total Body — The plank fits as a prep exercise if your program is designed daily to work your full body. Low-impact exercises with full body in mind utilize many moves that need stabilizing through your core. Routines like this one will inevitably showcase some lower-intensity sessions. 
  • Single Muscle Group — Even if your routine features just one muscle group per day, the plank can be beneficial. As in the push/pull split, any heavy compound movement presented in your session can use the core activation featured here. 

Lastly, with the plank, the variation between splits is not about sets and reps. Remember, hypertrophy and power are not big factors. Time and load intensities are what dictate this exercise's usefulness.

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Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Upper Rectus Abdominis 

The upper rectus abdominis muscles range from slightly below the front mid-trunk to the base of the sternum. 

Their activity supports the upper trunk in the plank and is stimulated through the hand or elbow ground contact. 

Lower Rectus Abdominis 

The lower rectus abdominis muscles are primarily used in the plank, as they directly influence the lower spine.

The correct neutral spine alignment to fortify the board-like position of this exercise is largely dictated here.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Anterior Deltoid

Muscles located at the front of your shoulder region

Obliques 

The obliques are a set of abdominal muscles around the front side of your trunk. They are also instrumental in stabilizing the spine in neutral during the plank. 

Erector Spinae 

The erector spinae are directly next to the spine and run superficially down the back following the spine. These muscles show muscle activity during the plank, as one of their functions is to extend the spine backward to balance against the lower rectus’ activity.

Equipment

Bodyweight

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Who Should Do?

Novice Exercisers 

The plank is a great foundational piece if you are just starting your fitness journey.  Many forms of physical activity depend on a functional core, and this is exactly what planks provide.  

In the beginning stages, sample some bodyweight moves, to jump-start your strength.  

Individuals In Sports 

The benefits of the plank can have tremendous implications for athletic performance.  

The agility of athletics poses a high demand for quick moments of trunk reactiveness. The foundation set by the timed stability of the plank can lay the groundwork for it. 

Here’s a glimpse of the negative effects on athletic activity when this groundwork is absent. 

Those Wanting To Prevent Injury 

Lower back tightness is a common area of dysfunction and discomfort for many people and can produce injury. 

Typically the lower abs are not engaged, active, and as strong as they need to be. The plank can directly improve this issue with the abdominal strengthening it provides.

Be sure to maximize core strength with these additional moves

Who Should Not Do?

The Injured

The plank is a slow and stationary exercise with a high value for strength and performance. Still, this exercise should not be done if there is pain or injury, especially in the hips, shoulders, and spine. 

Significant muscle control is required through the abdominals, upper legs, and shoulders to stabilize those joints. 

The level of pressure and muscle activation necessary for the plank makes it ill-advised to perform before you are prepared.    

Those Unable To Move To And From The Floor 

Not all exercises work for everyone, and it’s alright if the traditional plank is not feasible. The task of bending at the knees and hips to get down, and the strength needed to stand are significant.  

There are a variety of reasons why moving to and off the floor just won’t work. If getting up and down off the ground is too much, consider completing this on a bench or walls.

Women Who Are Pregnant

The plank exercise can potentially be problematic in some cases for pregnant women. The exercise produces significant amounts of abdominal pressure, which may not be appropriate under certain circumstances.

Additionally, the positioning of the plank can be a concern with the stomach being between the body and the floor. For safety and the best advice, consult your doctor if you are considering the plank for your exercise routine. 

Benefits Of The Plank

Builds Core Strength And Endurance

This is the most apparent benefit to the plank. The body’s natural resistance coupled with the engagement of core muscles creates endurance improvements. 

This is accomplished not just in the superficial muscles, but through deeper muscles that run closer to your spine. As you advance consider alternatives that can add to this effect

Enhances Posture

The first benefit to the plank that comes to mind is of course strength. 

But, this exercise conveniently provides great postural improvements through active squeezing around major joints.

The lower abdominal tightening paired with gluteus activation is a great example, as these promote a neutral lower spine. Furthermore, healthy lower spine alignment influences good shoulder posture due to easier retraction of the shoulder blades.

Improve Balance

The plank exercise has an impact on balance. Whether in sports or daily activities, life on your feet requires balance to avoid falling. The trunk stability and reactiveness this exercise builds is the source of that balance.  

There are a variety of circumstances in our daily lives where our center of gravity can be knocked off course. The ability of the core musculature to contract and control momentum is exactly what’s needed in these instances to maintain balance. The plank trains the body to display that muscular control.

Easy To Modify

Part of the plank’s greatness is its simplicity and variability. It essentially supports your body weight off the floor and is open to crafty adjustments.  

You can lower yourself to your elbows, place your knees down, or even walk your knees under you. 

The flexibility to adjust and still maintain benefits is amazing.

Frequently Asked Questions

How long should a beginner hold a plank?

 For a beginner, starting at 10 to 15 seconds is great. The benefits are meant to relate to short stability moments of exercise and daily living.

What does a plank do to your body?

The plank trains your body for strength stability and core endurance. The tighter abs, glutes, and upper back also improve posture.

Can planks reduce belly fat?

No. Doing planks does not reduce fat since this is mainly a strength exercise. They can, however, be used in tandem with other exercises to enhance calorie burn.

How long does it take to see results from planks?

You can feel strength and stability improvements from the plank in up to 2 to 3 weeks.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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