The plank is a fundamental exercise that utilizes isometric contractions to enhance core strength and stability. It is a crucial exercise for individuals of all fitness levels, whether they are beginners or advanced athletes. By engaging multiple muscle groups simultaneously, the plank helps in the development of a stronger core, better posture, and improved balance.

In addition to being beneficial for gym-goers, the plank also supports everyday activities by strengthening muscles involved in functional movements. Including planks in your fitness routine can improve performance in other exercises and decrease the risk of injury by enhancing stability.

In this article, we’ll discuss how to perform a plank perfectly and its most popular exercise variations.

Step-by-Step Guide

Step 1: Starting Position

high plank
Jarrod Nobbe
  1. Get into a pushup position on the floor or a mat.
  2. Place your hands directly under your shoulders, slightly wider than shoulder-width apart.
  3. Fully extend your arms with palms flat on the ground and fingers spread for stability.
  4. Straighten your legs behind you, balancing on your toes.
  5. Keep your body in a straight line from your head to your heels.

Step 2: Proper Movement Execution

  1. Engage your core by pulling your belly button toward your spine.
  2. Tighten your glutes and quads to maintain a straight body alignment.
  3. Keep your hips level with the rest of your body—avoid sagging or raising them.
  4. Maintain a neutral neck position by looking slightly ahead to keep your spine aligned.

Step 3: Finishing or Resetting the Position

a trainer demonstrating how to come out of a plank
Jarrod Nobbe
  1. Hold this position for the desired time, keeping your core engaged and breathing steadily.
  2. To finish, gently lower your knees to the floor.
  3. Release the tension in your upper body by lowering your chest to the ground.
  4. Reset and repeat for additional sets or desired hold time.

Form Tips

  • Hand position: Keep your hands aligned with your shoulders to avoid overloading your wrists.
  • Posture: Ensure your back is flat and your hips stay aligned with your body, not sagging or raised.
  • Breathing: Inhale and exhale deeply, maintaining core tension throughout the movement.

10 Plank Variations That Get Results for Every Fitness Level

Muscles Worked

The primary focus of the plank is on strengthening the core muscles, specifically the rectus abdominis (known as the “six-pack” muscles), the transverse abdominis (which provides spinal stability), and the obliques (which assist in rotational movements).

Additionally, the plank engages the shoulders, glutes, lower back, and quads, making it a full-body exercise. These muscles work together to maintain posture and stability during the hold, contributing to overall functional strength.

How to Plank Your Way to a Slim Core

Benefits of the Plank

high plank
Jarrod Nobbe

Planks offer benefits beyond core strength. By consistently incorporating them into your routine, you’ll improve stability, balance, and posture, which are crucial for athletic performance and everyday movements.

  • A strong core helps stabilize the spine, reducing the risk of lower back injuries.
  • Planks enhance muscle endurance, which can translate into improved performance in activities like running, lifting, and even sitting for long periods without discomfort.
  • Since planks engage multiple muscle groups simultaneously, they are efficient for building total-body strength and improving functional fitness, making daily tasks easier and safer.

Common Mistakes and How to Avoid Them

1. Sagging Hips

One of the most common errors is allowing the hips to drop, which strains the lower back. To avoid this, focus on engaging your core and squeezing your glutes.

2. Raised Hips

Some people lift their hips too high, reducing the exercise’s effectiveness. Your body should form a straight line. Check your form in a mirror or ask a partner for feedback.

3. Looking Up

Tilting your head up can strain your neck. Keep your neck neutral by gazing slightly ahead of you.

4. Holding Your Breath

Many people hold their breath while doing planks, leading to fatigue. Remember to breathe steadily throughout the exercise.

5 Most Effective At-Home Workouts for Your Abs

Exercise Variations

1. Forearm Plank (Beginner)

forearm plank
Jarrod Nobbe

The forearm plank is a potent progression from the tall plank, as it reduces pressure on the wrists while still engaging the core, shoulders, and glutes. By lowering down onto the forearms, this variation allows you to focus more on core stability without the challenge of supporting your full weight through your arms, making it ideal for beginners or those working on wrist strength.

How to Perform a Forearm Plank:

  1. Start in a tall plank position with your arms extended.
  2. Lower your body onto your forearms, ensuring your elbows are directly under your shoulders.
  3. Keep your body straight from your head to your heels, engaging your core.
  4. Hold the position for the desired time, maintaining core tension and steady breathing.

2. Side Plank (Intermediate)

side plank
Jarrod Nobbe

The side plank builds upon the traditional plank by targeting your obliques and improving lateral core strength. As you support your body on one arm and side, it also helps enhance balance and stability, making it a solid progression from the tall plank for those looking to challenge their core in a different plane of movement.

How to Perform a Side Plank:

  1. Begin in a tall plank position with your arms extended.
  2. Rotate your body to one side, stacking your feet on top of each other.
  3. Raise your opposite arm towards the ceiling, keeping your hips lifted and your body in a straight line.
  4. Support your body with one forearm or hand on the ground, keeping your core tight and holding for the desired duration.
  5. Switch sides and repeat.

17 Best Ab Exercises for Visible Results

3. Plank Jack (Intermediate)

plank jack
Jarrod Nobbe

The plank jack adds a cardio component to the traditional plank, challenging your core while boosting your heart rate. This dynamic movement works your legs, engages your core, and increases the intensity of the workout, making it a step up from the tall plank.

How to Perform a Plank Jack:

  1. Start in a tall plank position with your arms extended and your body in a straight line.
  2. Jump your feet out wide, similar to a jumping jack, while keeping your upper body stable.
  3. Quickly jump your feet back together to return to the starting position.
  4. Maintain proper plank form throughout, and repeat for the desired number of reps or time.

4. Plank to Pushup (Advanced)

The plank-to-pushup variation is a progression that significantly increases the difficulty of a standard plank by incorporating upper body strength and coordination. This exercise engages your chest, shoulders, and triceps while demanding core stability, making it ideal for those ready for an advanced challenge.

How to Perform a Plank-to-Pushup:

plank to pushup
Jarrod Nobbe
  1. Begin in a forearm plank with your elbows directly under your shoulders.
  2. Press up onto your right hand, followed by your left, until you’re in a tall plank position.
  3. Lower back down to your forearms one arm at a time, starting with your right, then your left.
  4. Repeat the movement, alternating arms for the desired number of reps or time.

How Quickly Can You Get Abs? What to Know Based on Your Body Type

How to Incorporate Planks Into a Workout

Planks can easily be added to any workout routine as a warm-up to engage your core or as part of a strength circuit.

Aim for three sets of 30 seconds, gradually increasing the duration as you build core strength. For a more challenging routine, combine planks with other core exercises like mountain climbers or Russian twists for a full-core workout.

You can also include planks in high-intensity interval training (HIIT) sessions by holding the plank for a set time, then transitioning to another movement like pushups or squats.

Conclusion

The plank is a must-have exercise in any fitness routine. It offers an efficient way to build core strength, stability, and endurance. By targeting multiple muscle groups and improving posture, it benefits everyone, from beginners to advanced athletes.

Start with the basic plank and gradually progress to more challenging variations as your strength improves. Remember to focus on proper form and consistency for the best results.

Frequently Asked Questions (FAQs) about Doing a Perfect Plank for Core Strength & Stability

What muscles does a plank work?

A plank primarily works on the following muscles:

  • Rectus Abdominis (six-pack muscles)
  • Transverse Abdominis (deep core muscles)
  • Obliques (side abs)
  • Erector Spinae (back muscles)
  • Shoulders
  • Glutes

How long should I hold a plank?

The duration of holding a plank can vary based on your fitness level. Beginners can start with holding a plank for 20-30 seconds. Aim to increase this gradually over time as you get stronger; advanced plankers can hold a plank for up to 2 minutes or more for maximum benefits.

Should I do plank every day?

While planking every day is not necessarily harmful, it’s generally recommended to have rest days for muscle recovery. 3-4 times a week of doing planks can be sufficient to see improvements in your core strength and stability.

What is the correct plank form?

To achieve the perfect plank form for optimal core strength and stability:

  • Keep your body in a straight line from head to heels.
  • Engage your core by pulling your belly button towards your spine.
  • Don’t let your hips sag or stick up; aim for a straight back.
  • Place your hands directly under your shoulders and keep your elbows straight.
  • Remember to breathe deeply and steadily throughout the plank.
Leave a Reply

Your email address will not be published. Required fields are marked *

Sign Up for Our Newsletters

Stay updated with our intriguing content on regular

You May Also Like

Tired of Walking? 5 Strength Exercises for a Leaner Body

Table of Contents Hide Goblet SquatPulldownDumbbell Chest PressSingle-Leg PressPallof Press with Rotation…

Improve Flabby Arms by Walking: A Step-by-Step Guide

Table of Contents Hide Trick #1 Perform Bodyweight Movements Throughout Your Route1.…

Effects of Daily Cardio on Your Body

Table of Contents Hide Table of ContentsWhat Happens to Your Body When…

Top 10 Resistance Band Exercises to Strengthen Your Chest

Table of Contents Hide 1. Chest Press2. Chest Fly3. Pushup with Resistance…