What are the benefits of planks? Discover the effects of plank exercises

Training your abdominal muscles can be tricky. Choosing the right exercises is crucial if you want to achieve a six-pack. As we know, classic sit-ups are a thing of the past, and have been replaced by exercises such as the plank. What is the popular plank exercise? What are the benefits of doing it regularly? What do you need to know to avoid technical mistakes? Read on to learn how to do the plank safely and correctly.

1. What is a plank?
2. What are the benefits of the plank exercise?
3. Main benefits of the plank
4. The most common mistakes when performing the plank
5. How to do a plank correctly?
6. What should you keep in mind when doing a plank?

What is a plank?

A plank is an isometric exercise. In its classic form, it involves assuming a support position on your forearms and toes. You can also perform this exercise by supporting yourself on your side (side plank) or with your back facing the floor (reverse plank). However, remember to keep your spine straight throughout the exercise and do not let your hips drop.

The essence of the plank exercise is to maintain a stable position. Looking at the graphic above, it seems quite simple, but appearances can be deceiving. It only takes a few dozen seconds of maintaining the correct position to realise that the plank is an extremely difficult exercise. Although we do not perform complex and complicated movements, this exercise is great for engaging the abdominal muscles. It also forces other muscle groups involved in stabilisation to work.

What are the benefits of the plank exercise?

The plank is an excellent exercise for improving balance and stability. It also helps to strengthen the abdominal, back and arm muscles. However, the main focus of the exercise is on the deep muscles known as the core.

The deep abdominal muscles are responsible for many bodily functions. They are activated in virtually every exercise. Their function is to stabilise the spine so that it works in a healthy and safe plane. The core muscles protect the back from injury. Strong core muscles support the spine, protecting the intervertebral discs from damage. Deep muscles also allow you to generate more strength. Many powerlifters have discovered how strong core muscles can improve their performance.

Let's not forget about the visual aspects either. Combining planks with a proper diet will allow us to sculpt our entire body. This is no joke. The plank exercise uses almost all muscle groups. If you have not done a plank before, you will find that your whole body literally trembles as if after a hard workout. The body is fully engaged in the exercise, which requires burning more calories.

Main benefits of the plank

Strengthens the rectus abdominis muscles — the plank shapes the rectus abdominis muscles, but also affects the oblique muscles.

Strengthens the deep core muscles — strong core muscles are responsible for the quality of all movements. They help stabilise the spine and generate more strength.

Improves balance and posture — a strong core will affect your posture. Can counteract back pain — strong core muscles will promote better back stabilisation, which can counteract back pain.

An opportunity to burn calories — the plank requires considerable effort, speeds up your metabolism and contributes to improving your figure.

Strengthens the glutes — the plank not only strengthens the abdomen, but also works the glutes. The gluteal muscles are postural muscles that ensure correct posture.

The most common mistakes when performing the plank

Lifting the hips — the mistake is that we engage the hip flexors to relieve the abdominal and deep muscles, thus gaining strength.

Bending the knees — bending the knee joints too much will engage the leg muscles more, allowing us to hold the plank position for longer.

Lowering the hips — when we lower our hips, our body "hangs", putting weight on the back muscles or even the spine.

Raising the head — raising the head activates the cervical spine and the entire back, which weakens the stimulus to the abdominal muscles.

Fighting against time — the exercise should not be performed solely for time. What matters here is maintaining the correct position for as long as possible. A watch will not determine the effectiveness of the plank.

Lack of proper breathing — remember to breathe. Try to keep your core muscles tense while breathing freely. Do not hold your breath — this does not increase your exercise capacity and shortens the duration of the exercise.

How to do a plank correctly?

1. Start by lying on your stomach.
2. Rest on your forearms, placing your elbows at shoulder height.
3. Tighten your abdominal muscles, rest your weight on your knees and position your feet comfortably.
4. Lift your body up, resting your weight on your elbows and toes.
5. Keep your body in a straight line. Avoid making the mistakes described above in the article.
6. Try to hold the position for at least 10 seconds. If your body starts to shift to the sides, you are lifting your hips too high or lowering them, take a break.
7. Plan to do about 60 seconds of planks in total. This means that if you can hold the position for 20 seconds, for example, do 3 sets of 20 seconds to get a minute of exercise. If you can hold the position for less time, you will need to do more sets.

What should you keep in mind when doing a plank?

• A plank is an isometric exercise, not a ‘typical’ exercise that requires movement.
• We do the plank for a set amount of time, holding it for as long as possible, but not at the expense of technique.
• A plank combined with a diet is a great way to achieve a flat stomach.