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

The plank is one of the most recognisable isometric exercises, which has found its place in the training plans of almost all people who exercise. The exercise gained popularity thanks to promoters of home training for women and was recommended as an excellent way to achieve a flat stomach.

The exercise itself is not only aimed at achieving the desired six-pack, but also has many functional properties, which are described in more detail in the text. So what is a plank? What does performing a plank give us? What are its benefits? You will find the answer below.

1. Plank – what kind of exercise is it?
2. Plank — which muscles does it strengthen?
3. What are the effects of the plank exercise?
4. What else can we achieve by doing regular planks?
5. What should you keep in mind?

Plank – what kind of exercise is it?

Plank loosely translates into English as "board" – an isometric exercise that focuses muscle tension on the core muscles. During the exercise, the muscles that are mainly working are the deep, oblique and rectus abdominis muscles, but almost the entire body is involved in the exercise. This is all due to the specific position we assume, which requires us to support our body only on our toes and forearms.

This is where the magic of the exercise begins, as our task is to maintain the correct body position in its natural planes. Simple? Not necessarily! People who are in very poor physical condition and have core problems will find it difficult to assume the correct position. We will then notice a tendency to compensate for the movement with the buttocks by pushing them up or lowering them below the correct level.

Plank — which muscles does it strengthen?

The plank is one of the best exercises for the so-called muscle corset. It affects virtually all abdominal muscle groups. It strengthens both the deep layer (transverse abdominal muscles) and the superficial layer (the most visible rectus abdominis muscle, external and internal oblique muscles) at the same time.

The plank is also responsible for the efficiency of other postural muscles, activating the glutes and deep back muscles. Strengthening the muscle corset is crucial, among other things, in generating muscle strength during training, as well as securing body posture and spinal stability. Of course, many other muscle groups must also be engaged in order to keep the body in a stable position.

What are the effects of the plank exercise?

First and foremost, the plank is a functional exercise. Performing it regularly strengthens the deep muscles, which in turn allows them to generate more strength and tension. More efficient deep muscles mean greater safety for the spine.

Deep muscles are responsible for stabilising the spine, but they also transfer force from the lower limbs to the upper body.

The tension signal that connects the individual muscle groups of our body is much more effective when we have strong and efficient core muscles. To put it simply, if you want to bench press more, do planks. This will allow you to use your legs to generate more force during the press. The same applies to all combat sports.

What else can we achieve by doing regular planks?

Stronger abdominal muscles — planks not only engage the deep muscles, but also the basic abdominal muscles, such as the rectus abdominis and obliques.

Getting rid of back pain — sometimes weak abdominal muscles and core muscles cause back pain. Planking will help you get rid of it. Of course, this is provided that you also regularly stretch the contracted muscle groups.

Improving balance — the plank is also ideal as part of a motor skills training programme. The plank can be performed in various variations with difficulties (e.g. raising an arm or leg while performing the exercise), which improve body balance.

Protection against injury — strong core muscles and strong abdominal muscles will protect your back from injury.

Support for metabolism — planks, like any other exercise that requires intense effort, are excellent for maintaining metabolic activity.

Improved mood and appearance — regular exercise will improve your well-being and boost your self-esteem. Your stomach should become flatter, slimmer and your skin firmer.

What should you keep in mind?

• The plank is a functional exercise from the group of isometric exercises.
• Regular planking strengthens the abdomen and accelerates fat reduction.
• If you have back problems, the plank will help you get rid of the pain.