How to Do a Proper Plank

Building core strength is essential for overall fitness, whether you’re training for a competition or aiming to maintain good health. A strong core improves posture, enhances balance, and helps align your body properly.

Planks are a fantastic exercise for strengthening your core and entire body. Known for their intensity, planks are incredibly versatile. They can be performed in short bursts, require minimal space, and need no special equipment.

Plus, they can be modified to suit any fitness level. However, it’s crucial for everyone, including advanced athletes, to ensure they are performing planks correctly.

What is a Plank?

Planks are a type of “isometric” exercise, which means you stay in a static position rather than performing repetitive movements. There are three main types of isometric exercises: presses, pulls, and holds. Planks fall into the isometric hold category, relying on body weight and gravity to activate core muscles.

The key to planking is to maintain a proper plank position for as long as possible. As you build your endurance, you can gradually increase your hold times and add variations to challenge your muscles further.

What are the Benefits of Planks?

A study published in the Journal of Exercise Rehabilitation highlighted that regular plank exercises have numerous health benefits, from increasing muscle strength to enhancing immune function. As a strengthening exercise, planks are highly effective because they engage multiple muscle groups simultaneously. With proper plank form, the entire core is activated, strengthening the abdominals, back, and shoulders. A strong core stabilizes the spine, which may help alleviate lower back pain and improve balance.

Additionally, front and side planks engage the glutes, quadriceps, and hamstrings, building leg strength. As you continue planking, you may also notice your arms becoming more toned.

Planks are an excellent way to burn fat and build toned, defined muscles. Beyond these benefits, research has shown that planking exercises can improve respiratory capacity, physical fitness, and overall immune system health in older adults after just 12 weeks. Similar positive results have been observed in middle-aged men, including increased muscle mass and improved immune health.

A study published in the British Journal of Sports Medicine, which analyzed 270 trials, suggested that isometric exercises like planks and wall squats were more effective than other types of exercise for reducing blood pressure.

Whether used on their own or as part of a broader fitness routine, planks have been shown to enhance your fitness and overall health.

Proper Plank Form: Best Ways to Do Planks

There are many different types of planks and proper plank form varies slightly depending on which type you’re doing. However, the most important aspect of all planks is to activate one’s core, as it helps stabilize the body, prevent strain, and maximize muscle engagement.

Keep your spine straight and your body in a neutral, aligned position. If you become too tired to maintain the position, take a break. You should always feel your core muscles working. Holding a plank for too long can put unnecessary strain on the lower back, shoulders, or neck.

Mild discomfort or muscle fatigue is normal, but if you experience sharp pain or discomfort during a plank exercise, stop immediately. As always, consult your physician before starting a new exercise routine.

Front Plank

The most common type of plank is the traditional front plank or forearm plank. To perform a front plank:

1. Start by lying face down on the floor. A yoga mat or exercise mat can make this more comfortable.
2. Support yourself with your forearms and elbows, which should be directly under your shoulders, with your forearms extending forward.
3. Keeping your neck neutral and gazing slightly ahead, lift your body off the floor by pushing through your forearms and balancing on your toes. Your body should form a straight line from your head to your heels.
4. Engage your core, glutes, and leg muscles to maintain stability. Avoid arching your lower back or letting your hips rise or sag out of alignment.
5. Breathe slowly and steadily, keeping your muscles engaged throughout the hold.

Begin by holding the position for 10 seconds, then lower yourself back to the floor. Aim to complete at least three sets. Gradually increase your hold time to 20, 30, and eventually 60 seconds as your strength improves.

Modifications:

Forearm and knee support: From a side-lying position, support your body weight with your forearm, keeping your hip and thigh in contact with the floor. Lift your hip off the floor, supporting your weight with your forearm and knee. Extend the opposite leg into the air if possible. Hold the position as long as it is comfortable. Aim for 20-60 seconds based on your fitness level. Start with smaller increments if needed, like three reps of 20 seconds. Switch sides and repeat.

Modified side plank stretch: Sit with legs folded to one side. Support yourself with one arm and extend the other arm over your head. Hold for 20 to 30 seconds and repeat on the other side. This can also be used as a warm-up exercise.

Incline Planks

Incline planks are ideal for beginners to build core strength. By elevating the upper body, this variation reduces wrist strain and allows for better core control.

• Kneel in front of a chair, table, or box and place your forearms on it.
• Ensure your body is at a 30 to 45-degree angle.
• Lift your knees off the ground and extend your legs behind you.
• Brace your core and hold the position for 30 seconds.

Plank Jacks

Plank jacks add a cardio element to your workout while strengthening your core. For a more challenging variation, try plank jacks:

To perform plank jacks:

• Start in the regular front plank position, either on your forearms or hands.
• Hop your feet out and back in like a jumping jack.
• Perform for a set number of repetitions or a specific duration.

Plank Twists

Adding an abdominal twist increases core engagement and makes the plank more challenging:

To perform plank twists:

• Start in a forearm plank position with your elbows on the mat.
• Draw your belly in and slowly twist your hips until one hip is almost touching the floor.
• Hold briefly, then rotate back to the plank position.
• Alternate sides for a set number of repetitions or a specific duration.

Reverse Planks

Reverse planks help strengthen your glutes, hamstrings, lower back, and shoulders while also improving core stability.

If you want to target different muscle groups, try the reverse plank:

• Lie on your back with your hands or elbows on the mat behind your hips, fingers pointing forward.
• Extend both legs in front of you.
• Press down with your heels, engage your core, and lift your hips upward into a plank position.
• Hold the position for 15-30 seconds, maintaining steady breathing. Then, lower yourself back down with control.

Incorporating Planks into Your Workout Routine

Planks are highly versatile and can easily be incorporated into any workout routine. They can be a standalone exercise or part of a larger training plan. Start by assessing your current schedule and fitness routine to see where planks can fit in.

Do you prefer a quick workout in the morning but are always short on time? Try five reps of a 30 or 60-second plank. Or pair them with your cardio routine — use them to warm up before a run or cool down after a kickboxing class.

You can even try interspersing them into your day by doing one or two in the office when you have a lull during the workday.

Conclusion

Planks are an excellent way to improve your core strength and enhance your overall fitness routine. Consistency is key to their effectiveness. Set a goal to include planks in your routine at least three times a week. As you build strength, increase the number of reps or days as much as possible.

With regular practice, you may notice significant improvements – better balance, toned muscles, reduced back and neck pain, and overall enhanced health.