Planking commonly gets the reputation of being the king of core movements, but is it all it’s cracked up to be?
The Plank
The plank is praised for being the ultimate core movement, putting all other abdominal exercises out of business. And while it does have a lot to offer, don’t abandon all other core movements quite yet.
Isometric vs. Dynamic
Planking is an isometric movement, which means that all joints remain stationary. Because of this, strength can be developed, but not through a full range of motion. Dynamic core movements would include any exercise in which joints move through a series of different positions such as crunches, reverse crunches, in and outs, etc. A combination of both isometric and dynamic movements is recommended in order to maximize core strength as well as stability in a variety of core positions.
Stability vs Strength
One of the largest benefits of planking is the recruitment of stabilizing muscles. Planking works both the rectus abdominis (the 6 pack muscle), transversus abdominis (a stabilizing, supportive core muscle) as well as muscles that support the back (erector spinae), and shoulders. What this means is that planking will not only make you stronger, but you will be able to support yourself, and have more functional core strength and endurance. If you are looking for the rippling 6 pack, this will take more muscular development, so be sure to include dynamic movements into your routine as well.
Plank Variations
Forearm- This is the classic ‘standard’ plank. Support yourself on your toes, and
forearms, focus on keeping your body in a level position, and keep your head level, with
your eyes looking at the ground between your elbows and your fingertips. Make sure elbows are directly under your shoulders and hands are lying flat and parallel on the floor.
High Plank- The high plank is performed in the high push-up position, supporting yourself on your toes and palms. Keep hands directly under your shoulders and be sure to keep your pelvis in a neutral position, making sure you are not overly arching your back.
Side Plank- This can be done in either a high side plank or a forearm variation. Focus on keeping your body in a straight line, and lifting the hips high. Again, make sure your elbow or hand is directly under the shoulder to reduce strain on the joints. Stack your top foot directly on top of your bottom foot.
Knee to Elbow- In a high plank position, bring one knee in toward the chest, or all the way to the same side elbow if possible and hold it there. Maintain that position for 15-30 seconds each side.
Reverse Plank- From a seated position on the floor, place your hands on the floor behind your back, with your fingertips pointing toward your toes, pressing up into a reverse plank. Weight is help on your hands and heels. Keep your hips as high as possible, and pull your gaze up toward the ceiling.
Side Star- In a high side plank position (weight on one hand) lift the other arm up toward the ceiling, and lift the top leg as high as you can, making sure to not compromise form at the hips. This will challenge both balance and stability.
Low Hold Plank- From a high plank position, slowly lower until you are in low push-up position, with your elbows bent at 90 degrees. Maintain this low hold position.
The Consensus
Absolutely incorporate planks (along with the variations) into your workout routine. They are an incredible tool to strengthen, stabilize, and make those abs look unbelievable. What more could you ask for?
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
