Doing the plank exercise is a great way to make your middle strong. This guide will show you how to do planking right, especially if you are just starting out. We will cover the proper way to hold your body, why planks are good for you, how long you should try to stay in the position, and how to avoid common errors.
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Image Source: www.verywellfit.com
What is the Plank Exercise?
The plank is a simple bodyweight move. You hold your body stiff like a board. You rest on your forearms or hands and your toes. Your body makes a straight line from your head to your heels. It works many muscles at once, especially in your middle. This is known as a core strengthening exercise. It is a key part of many ab workout plank routines.
Seeing the Good Parts: Benefits of Planking
Why should you do the plank? Planks are good for you in many ways. They help make your body’s center strong. This strong center is called your core. A strong core helps you in almost everything you do. It helps you sit up straight, stand tall, and move with ease.
Here are some key benefits of planking:
- Makes Your Core Strong: This is the main reason people plank. It works deep muscles in your belly, back, and sides. These muscles support your spine and pelvis.
- Helps Your Posture: When your core is strong, it helps you stand and sit with better posture. This can make you look taller and can also help prevent back pain.
- Gets Your Body Ready for Other Moves: A strong core is needed for almost all other exercises and sports. Planking builds a good base.
- Makes Your Body More Steady: A strong core helps you keep your balance better. This is useful in sports and in daily life.
- Works Many Muscles: The plank is not just for your abs. It also works your shoulders, arms, legs, and back muscles. It is a full-body effort, though the focus is on the core.
- Can Help Lower Back Pain: Often, weak core muscles lead to back pain. Strengthening these muscles can help support your spine and ease pain.
- Easy to Do Anywhere: You do not need any equipment for a plank. You only need a little space on the floor. This makes it easy to add to any workout routine.
These benefits show why the plank is a top choice for core strengthening exercises. It is a simple move with big rewards for your body. It is a core part of any good ab workout plank plan.
Grasping Proper Plank Form
Doing the plank right is key. Good proper plank form keeps you safe. It also makes sure you get the best results. Bad form can cause pain and does not work your muscles well.
Here is how to get into the proper plank form, step by step:
- Start on the Floor: Lie face down on a mat or soft surface.
- Choose Your Arm Position:
- Forearm Plank: This is often better for beginners. Place your forearms on the floor. Your elbows should be right under your shoulders. Your arms can be parallel, or you can clasp your hands together.
- Straight Arm Plank: Place your hands on the floor. Your hands should be right under your shoulders. Your fingers should point forward. This is like the top position of a push-up.
- Lift Your Body Up: Push off the floor. Your body should be held up by your arms (forearms or hands) and your toes.
- Make a Straight Line: This is the most important part of proper plank form. Your body should be one long, straight line. Imagine a board is placed on your back. It should touch your head, upper back, and hips.
- Head: Keep your head in line with your spine. Do not look up or let your head drop down. Look down at the floor, just in front of your hands or elbows.
- Shoulders: Keep your shoulders strong and level. Do not let them sink towards your ears. Push the floor away gently with your arms.
- Back: Your upper back should be flat, not rounded. Your lower back should not sag or arch up. Keep it straight.
- Hips: Your hips are key to the straight line. Do not let them drop towards the floor. Do not push them up into the air either. They should be level with the rest of your body.
- Legs: Keep your legs straight. Push through your heels. Your toes are on the floor.
- Tighten Your Middle: Pull your belly button up towards your spine. Imagine someone is about to poke you in the stomach and you are bracing for it. This helps engage your core muscles. Squeeze your glutes (butt muscles) too. This helps keep your hips stable.
- Breathe: Do not hold your breath! Breathe normally and steadily throughout the hold.
Holding this position with good form takes work. It might feel hard at first. Focus on keeping that straight line and tight core. This is the goal of proper plank form.
Hips in Proper Plank Form
Getting your hips right is often tricky for beginners.
* Too Low: If your hips drop, it puts too much stress on your lower back. It also does not work your core muscles enough.
* Too High: If your hips are too high (like a downward dog shape), it makes the exercise easier. But it does not work your core in the right way. It also shifts the work to your shoulders.
Always check your hip position. Ask a friend to look, or use a mirror or phone camera on the side.
Shoulders and Upper Back
Pushing the floor away slightly with your arms helps keep your shoulder blades from sinking together. This helps keep your upper back strong and stable. Think about broadening your upper back a little bit.
How Long to Stay Strong: How Long to Hold Plank
A common question is, “How long should I hold a plank?” For a beginner plank exercise, you do not need to hold it for a long time at first. Quality is more important than length. Holding a plank with poor form for a long time does more harm than good.
- Start Small: Aim for 10-30 seconds with proper form. If you can only hold it perfectly for 15 seconds, start there.
- Focus on Form: When your form starts to break (hips drop, back sags), that is when you should stop. Do not try to push through bad form.
- Add Time Slowly: As you get stronger, slowly add a few seconds to your hold time. Maybe add 5 seconds each week.
- Aim for a Goal: Many people aim for 60 seconds (1 minute) as a good goal. Holding a plank with perfect form for 60 seconds shows good core strength. Some advanced people can hold for much longer, but for general fitness, 60 seconds is a solid target.
- Multiple Sets: It is often better to do a few shorter holds with good form than one very long hold with bad form. For example, try 3 sets of 30 seconds, resting for 30 seconds between sets.
Remember, the goal is not to see how long you can suffer. The goal is to work your muscles with good form for a set amount of time.
Stopping Problems Before They Start: Common Planking Mistakes
Many people make simple errors when they plank. Knowing these common planking mistakes helps you avoid them.
- Letting Your Hips Drop: This is perhaps the most common mistake. It puts stress on your lower back. Keep your hips lifted and in line with your body.
- Raising Your Hips Too High: This makes the plank easier but less effective for your core. Keep your body in a straight line.
- Sagging Shoulders: Do not let your upper body sink between your shoulders. Push the ground away slightly. Keep your chest lifted, but not arched.
- Holding Your Breath: Remember to breathe normally. Holding your breath can make you feel dizzy and tight. Steady breathing helps your muscles work better.
- Looking Up or Down Too Much: This pulls your neck out of line with your spine. Look down at the floor slightly in front of you. Keep your neck neutral.
- Elbows Not Under Shoulders: If your elbows are too far forward or too far back (in a forearm plank), it puts extra strain on your shoulders and reduces core work. Line them up right under your shoulders.
- Hands Not Under Shoulders: In a straight arm plank, make sure your hands are stacked directly under your shoulders.
- Not Tightening Your Core: Just holding the position is not enough. You must actively engage your core muscles. Pull your belly button in.
- Trying to Hold Too Long: As mentioned before, holding with bad form is a mistake. Stop when your form breaks. Focus on quality, then build up time.
By watching out for these common planking mistakes, you can make your planking much more effective and safe.
Getting Started: Beginner Plank Exercise Tips
If you are new to exercise, the basic plank might feel hard at first. That is okay! There are ways to make it easier while you build strength. These are good beginner plank exercise tips.
- Start on Your Knees: This is the best way to begin. Instead of resting on your toes, rest on your knees. Your body should still make a straight line from your head to your knees. Your hips should not be pushed up. Keep your core tight. This takes some pressure off your core and upper body.
- Use a Wall: Stand facing a wall. Lean forward and place your hands on the wall at shoulder height. Walk your feet back until your body is in a straight line, leaning against the wall. This is a standing plank. It is very easy and good for getting used to the straight-line idea.
- Elevate Your Hands: Place your hands (for straight arm plank) or forearms (for forearm plank) on a raised surface. This could be a sturdy chair, a box, or a step. The higher the surface, the easier the plank. As you get stronger, use a lower surface until you can do it on the floor.
- Break It Up: Instead of trying to hold for 20 seconds straight, try 4 holds of 5 seconds with a quick rest in between. Build up the hold time slowly.
- Focus on Breathing: Make sure you are breathing throughout the exercise. This helps you relax and focus on holding your form.
- Listen to Your Body: If you feel sharp pain, especially in your lower back, stop. Your form might be wrong, or you might need to rest.
Start with one of these easier versions. Practice your proper plank form. As you gain strength, move to the full plank on your toes. This gradual approach makes planking less scary and more doable for beginners.
Making it More Fun: Plank Exercise Variations
Once you can hold a basic plank with good form for a minute or more, you can try different plank exercise variations. These variations challenge your core in new ways and work different muscles.
- Side Plank: This works the side muscles of your core (obliques). Lie on your side. Stack your feet. Place your elbow under your shoulder (forearm side plank) or your hand under your shoulder (straight arm side plank). Lift your hips off the floor. Your body should make a straight line from head to feet. You can put your top hand on your hip or straight up in the air. Keep your hips from dropping or moving forward/back.
- Side Plank (Knees): For a beginner version of the side plank, bend your bottom knee and rest on that knee instead of your feet. Keep the top leg straight or bent with the bottom leg.
- Plank Jacks: Start in a straight arm plank. Jump your feet out wide, like a jumping jack, then jump them back together. Keep your upper body still. This adds a cardio element.
- Plank Reaches: In a straight arm plank, slowly lift one arm straight out in front of you. Hold for a second, then lower it. Repeat with the other arm. Try not to let your body twist or hips drop. This challenges your stability.
- Plank Shoulder Taps: In a straight arm plank, lift one hand and tap the opposite shoulder. Put the hand back down and repeat with the other hand. Keep your hips as still as possible.
- Dolphin Plank: Start in a forearm plank. Push your hips up towards the ceiling, making an upside-down ‘V’ shape (like downward dog but on forearms). Then lower back to the forearm plank position. This works shoulders and hamstrings too.
- Walking Plank: Start in a straight arm plank. Lower down onto one forearm, then the other, ending in a forearm plank. Then push back up onto your hands one at a time, returning to a straight arm plank. Repeat, starting with the other arm.
These are just a few examples of plank exercise variations. Start with the basic plank. Once you are strong and steady, add these variations to keep your workouts fresh and keep challenging your core.
Putting it Together: A Simple Plank Workout Routine
Here is a simple plank workout routine you can follow. Remember to start with the beginner plank exercise tips (like doing planks on your knees) if needed.
Do this routine 3-4 times a week, with a rest day in between.
Warm-up (5 minutes):
* Light marching in place
* Arm circles
* Leg swings
* Cat-cow stretches
The Plank Routine:
| Exercise | How Long to Hold (Beginner) | How Long to Hold (Progressing) | Sets | Rest Between Sets | Focus Points |
|---|---|---|---|---|---|
| Basic Forearm Plank | 10-20 seconds | 30-60 seconds | 3 | 30-60 seconds | Straight line, elbows under shoulders, core tight |
| Basic Straight Arm Plank | 10-20 seconds | 30-60 seconds | 3 | 30-60 seconds | Straight line, hands under shoulders, core tight |
| Side Plank (Right) | 10-15 seconds | 20-45 seconds | 2 | 30-60 seconds | Straight line, elbow under shoulder, hips lifted |
| Side Plank (Left) | 10-15 seconds | 20-45 seconds | 2 | 30-60 seconds | Straight line, elbow under shoulder, hips lifted |
Note: Start with the beginner times. When you can hold the plank with good form for the top end of the beginner range (e.g., 20 seconds for forearm plank), try adding 5 seconds to the hold time in your next workout. Keep adding time until you reach the ‘Progressing’ range or your desired hold time.
Once you can easily do the ‘Progressing’ times with good form, you can swap out some basic planks for plank exercise variations like shoulder taps or plank reaches, or add another set.
This plank workout routine is simple but effective for building core strength. It is a great ab workout plank plan for beginners.
Taking it Further: The Plank Challenge
Many people like to do a plank challenge to stay motivated and see how much they improve. A typical plank challenge involves increasing your plank hold time little by little each day or week.
For example, a 30-day plank challenge might start with a 20-second hold on day 1, rest days built in, and aim for a 3-5 minute hold by the end of 30 days.
While a plank challenge can be fun, remember the rule: form matters more than time. If a challenge asks you to hold for 2 minutes but your form falls apart after 45 seconds, it is better to stop at 45 seconds with good form than to try and hold for 2 minutes with a sagging back. You can always repeat days or adjust the challenge to fit your current strength level and focus on proper plank form.
A plank challenge can be a fun way to stay consistent with your core strengthening exercises.
Keeping Planking Safe and Effective
To make sure your planking is always safe and helps you get stronger:
- Use a Mat: This makes it more comfortable for your elbows and hands.
- Warm Up: Always do a light warm-up before planking. This gets your muscles ready.
- Listen to Your Body: If something hurts, stop. Pain is your body telling you something is wrong.
- Be Patient: Building strength takes time. Do not get discouraged if you cannot hold a plank for long at first. Keep practicing.
- Be Consistent: Doing planks a few times a week is better than doing one very long plank once a month.
- Check Your Form: Regularly check your form. Ask a friend, use a mirror, or record yourself. This helps catch common planking mistakes.
- Combine with Other Moves: Planking is great, but a full fitness plan includes other types of exercise like cardio and other strength moves.
- Eat Well and Rest: Your muscles need good food and rest to get stronger.
By following these tips, you can make planking a regular and helpful part of your fitness journey. It is a simple, powerful way to work on core strengthening exercises and get a great ab workout plank.
Summing Up
The plank is a top exercise for building a strong core. It helps your posture, balance, and can ease back pain. Knowing the proper plank form is key. Start with beginner plank exercise options like planking on your knees. Focus on holding your body in a straight line, keeping your core tight, and avoiding common planking mistakes like letting your hips drop.
Start with short holds, perhaps 10-30 seconds. Build up your time slowly, always keeping good form as your main goal. You can add plank exercise variations later to challenge your body more. A simple plank workout routine done a few times a week will help you see results. If you like, join a plank challenge, but always put form first.
Planking is free, needs no gear, and you can do it anywhere. It is a simple move with big benefits for your whole body. Start practicing your plank today!
Frequently Asked Questions (FAQ)
Q: Is it better to do a forearm plank or a straight arm plank?
A: Both are good. The forearm plank might feel a little harder on the core for some people because your body is lower to the ground. The straight arm plank works your arms and shoulders a bit more. For beginners, the forearm plank can sometimes be easier on the wrists. Choose the one that feels best for you and where you can keep the best proper plank form. Both are effective core strengthening exercises.
Q: How often should I do planks?
A: You can do planks 3-5 times per week. It is good to give your muscles a rest day in between, so they can rebuild and get stronger. Doing planks daily is okay too, but listen to your body. If your core feels very tired or sore, take a break.
Q: My wrists hurt during the straight arm plank. What should I do?
A: Wrist pain is a common issue. Try the forearm plank instead. If you want to do straight arm planks, make sure your hands are flat and fingers spread wide. You can also place your hands on small dumbbells or push-up bars; this keeps your wrists straight instead of bent back as much. Wrist stretches before and after can also help.
Q: How do I know if my core is tight during a plank?
A: You should feel your belly muscles working. Imagine someone is going to gently tap your stomach. You would naturally brace for that. Try to hold that braced feeling. Pull your belly button up towards your spine. Squeeze your glutes (butt muscles) too; this helps keep your hips steady and engages your lower core.
Q: Can planking help me get a flat stomach?
A: Planking helps make your core muscles strong and firm. This can help your stomach look flatter because the muscles are stronger. However, losing fat around your stomach needs more than just planks. It also needs a healthy diet and regular cardio exercise. Planking is a key part of an ab workout plank, but it works best as part of a full healthy lifestyle.
Q: I can only hold a plank for 10 seconds. Is that okay?
A: Yes! Everyone starts somewhere. 10 seconds with perfect proper plank form is much better than 60 seconds with bad form. Keep practicing your beginner plank exercise. Try doing a few sets of 10 seconds. Slowly add 5 seconds each time you plank. You will get stronger.
Q: Should I hold my breath during a plank to make my core tighter?
A: No, do not hold your breath. Breathe normally. Holding your breath can raise your blood pressure and make you feel dizzy. Steady breathing helps you focus and keeps your muscles working right.
Q: What is the longest anyone has held a plank?
A: The world record for holding a plank is many hours! However, this is extreme and not needed for general fitness. For most people, being able to hold a plank with good form for 1-2 minutes is a sign of very good core strength. Do not worry about world records; focus on your own fitness goals.