What is a plank? A plank is a simple bodyweight move. It helps make your middle body strong. Why do it? It builds strength in your core. This core is the part of your body around your belly and back. A strong core helps you in many daily tasks. It is also a key part of an effective abs workout. Planks make your body strong like a board. They can be done almost anywhere. Planks are good for most people wanting to get stronger.
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Image Source: www.verywellfit.com
Knowing the Good Parts: Benefits of Plank Exercise
Doing the plank move is good for you in many ways. It is not just about having strong belly muscles. It helps your whole body.
Getting a Strong Middle
The plank is one of the best moves for core strength. Your core is like the power center of your body. It includes your belly, back, hips, and sides. When these muscles are strong, they help you move better. They help you lift things, twist, and bend safely. A strong core also helps stop back pain.
Better Body Shape
Having a strong core helps you stand taller. It helps you sit straighter. Good posture makes you look and feel better. It also helps your body work right. Planks train the muscles that keep your spine in a good line.
Working Many Muscles
A plank is more than just an abs workout. It works many muscles at once.
* Belly muscles (rectus abdominis, transverse abdominis, obliques)
* Back muscles (erector spinae)
* Shoulders and arms
* Glutes (butt muscles)
* Legs (quadriceps)
Because it uses so many muscles, it’s a very good exercise for your whole body.
More Flexibility
Planks can help stretch muscles too. They stretch the muscles in your back, shoulders, and hips. This can make your body feel less stiff.
Helps Balance
A strong core makes you more steady. It helps you keep your balance when you stand or walk. This can stop you from falling.
Easy to Do Anywhere
You do not need special gear for a plank. You can do it on the floor at home, at the gym, or outside. This makes it easy to add to your daily routine.
Grasping the Basics: Proper Plank Form
Doing the plank right is key. Proper plank form helps you get the most from the move. It also helps stop you from getting hurt. Let’s look at the standard forearm plank.
How to Do a Forearm Plank Step-by-Step
Follow these simple steps to get into the right plank shape.
- Get Down: Start on the floor on your hands and knees.
- Lower to Elbows: Bring your body down so you are resting on your forearms. Your elbows should be right under your shoulders. Your arms can be straight out in front of you or hands can be together.
- Extend Legs: Step your feet back one at a time. Your body should be in a straight line from your head to your heels.
- Lift Your Hips: Lift your hips off the floor.
- Make Your Body Straight: Think of your body as a long, flat board. Your head, back, and legs should form one straight line.
- Tighten Your Middle: Pull your belly button in towards your spine. Squeeze your butt muscles. This makes your core strong.
- Look Down: Keep your neck straight. Look down at the floor between your hands. Don’t let your head drop or look up.
- Breathe: Keep breathing normally. Don’t hold your breath.
- Hold: Stay in this shape for as long as you can with good form.
Key Points for Proper Plank Form
Look at these points to make sure you are doing it right.
- Elbows Under Shoulders: This is very important. It takes the strain off your shoulders.
- Straight Line Body: Your body should not curve up or down. It must be flat like a board.
- Do not let your hips drop towards the floor. This puts too much stress on your lower back.
- Do not lift your butt too high in the air. This makes the plank too easy and does not work your core right.
- Head and Neck: Keep your head in line with your spine. Look at the floor. Don’t let your head hang down.
- Feet: Your feet should be about hip-width apart or closer. You can rest on the balls of your feet.
- Tight Core: Remember to pull your belly in and squeeze your butt. This holds your body straight and works your core muscles.
What Not to Do (Common Mistakes)
Many people make these mistakes when they plank. Check yourself to avoid them.
- Sagging Hips: This is the most common mistake. Your back looks curved downwards. This hurts your lower back. Fix it by lifting your hips and squeezing your core more.
- Butt Too High: This makes the move easier but less helpful. Your body looks like an upside-down V. Fix it by lowering your hips until your body is straight.
- Looking Up: This can hurt your neck. Keep your head looking down, neck straight.
- Holding Breath: You need oxygen for your muscles to work. Keep breathing in and out slowly.
- Elbows Too Far Forward: This puts a lot of stress on your shoulders. Move your elbows back directly under your shoulders.
- Relaxed Core: If your belly hangs down, you are not working the right muscles. Pull your belly button towards your spine.
Getting Started: Beginner Plank Tips
If you are new to planking, start slow. Don’t try to hold it for a long time right away. Here are some beginner plank tips to help you.
Start on Your Knees
This is a great way to begin.
1. Get on the floor on your hands and knees.
2. Lower to your forearms, elbows under shoulders.
3. Walk your knees back a little bit. Keep your body straight from your head to your knees.
4. Lift your feet off the floor.
5. Hold your body in a straight line from head to knees. Pull your belly button in.
This “kneeling plank” is easier. It helps you learn the feeling of a straight body line. Work on holding this shape correctly before trying the full plank on your toes.
Start with Short Holds
Don’t aim for a minute right away. Try holding the plank for a short time.
* Aim for 10 seconds.
* Rest for 5-10 seconds.
* Do it again 3 times.
As you get stronger, hold for longer times. Maybe 15 seconds, then 20, then 30.
Use a Mirror
Look at yourself from the side if you can. This helps you see if your body is in a straight line. You can spot sagging hips or a high butt.
Listen to Your Body
If you feel sharp pain, stop. Planking should feel hard in your core muscles. It should not hurt your back or shoulders in a bad way.
Holding Strong: How Long to Hold a Plank
How long should you hold a plank? This depends on your fitness level. The goal is good form, not just a long time.
Goals for Holding a Plank
- Beginners: Start with 10-15 seconds. Do 3-5 sets with short rests between. Focus on perfect shape.
- Getting Stronger: Work up to 30-60 seconds. You might do 3 sets of 30 seconds.
- Advanced: If you can hold a perfect plank for 60 seconds easily, you can try holding longer (up to 2 minutes). Or, you can try harder plank variations.
Holding a plank for a very long time (like many minutes) might not be needed. After 60-120 seconds, many people’s form starts to break down. It’s better to do several sets of shorter holds with perfect form than one very long hold with bad form.
How to Make it Harder
If 60 seconds is easy, don’t just hold longer.
* Try harder plank variations (see next section).
* Do more sets.
* Shorten the rest time between sets.
* Add weight (carefully! Like a weight plate on your upper back, but only if you are advanced and have someone help place it).
Consistency is more important than one super long hold. Do planks often, even for short times.
Exploring More: Plank Variations
Once the standard forearm plank feels easy, try different plank variations. These change the exercise a bit. They can work different muscles more or make the move harder. This makes your abs workout more complete.
Here are a few common plank variations:
High Plank (Push-up Position Plank)
This is like the top part of a push-up.
- How to do it: Get into a push-up position. Your hands should be flat on the floor, right under your shoulders. Arms are straight. Your body is a straight line from head to heels.
- Why do it? This variation works your shoulders, arms, and chest more. It is also a good step towards doing push-ups.
- Form Tip: Keep your wrists straight. Don’t let them bend too much.
Side Plank
This works the muscles on the sides of your body (obliques) a lot.
- How to do it: Lie on your side. Stack your feet one on top of the other. Place your bottom elbow on the floor right under your shoulder. Push up your body so it forms a straight line from head to feet. Rest on your forearm and the side of your foot. You can put your top hand on your hip or reach it to the sky.
- Why do it? Great for side core strength and stability. Helps prevent twisting injuries.
- Form Tip: Do not let your hips drop. Keep your body in a straight line. Imagine a wall behind you and touch it with your back, hips, and heels.
Side Plank with Leg Lift
This is a harder side plank.
- How to do it: Get into a side plank shape. Once steady, slowly lift your top leg up towards the sky. Keep your leg straight.
- Why do it? Makes the side plank harder. Works the outer thigh and hip muscles more.
- Form Tip: Keep your body straight and still while lifting the leg. Don’t let your hip drop.
Plank with Leg Lift
This adds a challenge to the standard forearm or high plank.
- How to do it: Get into a forearm or high plank. Keep your body straight. Slowly lift one leg off the floor. Keep the leg straight. Hold for a few seconds, then lower. Switch legs.
- Why do it? Makes the core work harder to keep you stable with only three points on the ground. Works glutes and hamstrings a little more.
- Form Tip: Do not let your hips twist or lift up when you lift the leg. Keep your body flat and steady.
Plank Jacks
This adds movement and makes it more of a cardio and core move.
- How to do it: Start in a high plank (push-up position). Keep your body straight and core tight. Jump your feet out wide, like doing a jumping jack with your legs. Then jump them back together. Keep your upper body still.
- Why do it? Gets your heart rate up. Works core strength and stability while moving.
- Form Tip: Keep your hips down and body straight. Do not let your butt go up or hips sag. Control the jumps.
Plank Table (Simple Overview)
| Plank Type | Base | Works More | Good For… |
|---|---|---|---|
| Forearm Plank | Forearms & Toes | Whole Core (Belly, Back, Sides) | Core Strength, Basic Form |
| High Plank | Hands & Toes (Push-up Start) | Shoulders, Arms, Chest, Whole Core | Upper Body Strength, Push-up Prep |
| Side Plank | One Forearm/Hand & Side of Foot | Side Core (Obliques), Hips | Side Strength, Stability |
| Side Plank with Leg Lift | One Forearm/Hand & Side of Foot (Leg up) | Side Core, Outer Hip/Thigh | Harder Side Work |
| Plank with Leg Lift | Forearms/Hands & One Toe (Leg up) | Whole Core (Harder), Glutes, Hamstrings | Stability, Single Leg Strength |
| Plank Jacks | Hands & Toes (Feet Jump Out/In) | Core Stability with Movement, Cardio | Dynamic Core Work, Heart Rate |
These are just a few examples of plank variations. You can find many more as you get stronger.
Adding Planks to Your Routine: Abs Workout & Plank Challenge
How do you fit planks into your exercise time? They can be a key part of your abs workout. Or you can try a plank challenge to build up the time you hold them.
Making Planks Part of Your Abs Workout
- Start or End: You can do planks at the start of your core work to warm up and get the muscles ready. Or, do them at the end to tire out the core muscles.
- Between Moves: Use planks as a move between other core exercises. For example, do crunches, then a plank, then leg raises.
- Mix Variations: Don’t just do the same plank every time. Mix in side planks, high planks, or planks with leg lifts to work all parts of your core.
- Sets and Reps: Instead of counting reps (like crunches), you hold planks for time. Aim for 2-4 sets of your chosen plank variation, holding for a time that challenges you while keeping good form. Rest for 30-60 seconds between sets.
Trying a Plank Challenge
A plank challenge is a fun way to improve how long you can hold a plank. It usually involves holding a plank for a little longer each day over a set number of days (like 30 days).
Here is a simple idea for a beginner plank challenge:
Simple 30-Day Plank Challenge Idea
| Day | Hold Time | Notes |
|---|---|---|
| 1-2 | 10 seconds | Focus on perfect form |
| 3-4 | 15 seconds | Still focusing on form |
| 5 | Rest | Give your muscles a break |
| 6-7 | 20 seconds | Feel your core working |
| 8 | Rest | Important rest day |
| 9-11 | 25 seconds | Keep body straight |
| 12 | Rest | Listen to your body |
| 13-15 | 30 seconds | Half a minute! Good job! |
| 16 | Rest | Relax |
| 17-19 | 35 seconds | Keep breathing steady |
| 20 | Rest | Rest is key for growth |
| 21-23 | 40 seconds | Staying strong! |
| 24 | Rest | Almost there! |
| 25-27 | 45 seconds | Feel the burn (good burn!) |
| 28 | Rest | Last rest day |
| 29 | 50 seconds | You are getting so much stronger |
| 30 | 60 seconds | One minute! You did it! |
This is just an idea. Adjust the times to fit you. If a day is too hard, stay at the last time you did well. It’s okay to go slower.
You can also make challenges using different plank variations as you get stronger.
Safety First
Exercise is good, but safety is most important.
Listen to Your Body
Do not push through sharp pain. If a plank hurts your lower back or shoulders in a bad way, stop. Check your form. Are your hips sagging? Are your elbows in the right spot? If the pain continues even with good form, talk to a doctor or a physical therapist.
Start Slow
As a beginner, do not try to hold for two minutes right away. This can lead to bad form and possible injury. Build up slowly.
Get Advice if Needed
If you have back problems, shoulder issues, or any health worries, talk to your doctor before starting new exercises like planks. A trained fitness expert can also watch your form and give you tips.
FAQ: Common Questions About Planks
Here are answers to questions many people ask about doing planks.
Q: How often should I do planks?
A: You can do planks often. Three to five days a week is a good goal for building strength. Make sure to rest your muscles too. Don’t do them every single day, especially when you are starting or if you do a hard workout.
Q: Why does my back hurt when I plank?
A: This is usually because your hips are sagging too low. Your body is not in a straight line. This puts stress on your lower back. Pull your belly button in, squeeze your butt, and lift your hips until your body is flat like a board. If pain continues with good form, stop and get advice.
Q: Why do my shoulders or elbows hurt?
A: Make sure your elbows are right under your shoulders. If they are too far forward, it puts extra strain on your shoulders. Also, ensure your body weight is spread evenly. If the pain is sharp, stop. It could be a sign you need to adjust or that something else is wrong.
Q: Should I hold my breath during a plank?
A: No, you should breathe. Breathe in slowly through your nose and out through your mouth. Keeping your breath steady helps your muscles work and helps you hold the position longer.
Q: Can planks help me lose belly fat?
A: Planks build strong muscles, including your abs. Building muscle can help your body burn more calories over time. However, planks alone will not make belly fat disappear. Losing fat needs a mix of healthy eating and full-body exercise that burns calories. Planks are a great part of a plan like that, but not the only answer for fat loss.
Q: Is it better to hold a plank for a long time or do many shorter holds?
A: For most people, doing several shorter holds (like 30-60 seconds) with perfect form is better than one very long hold where form breaks down. Good form is key to working the right muscles and staying safe. Once you can hold a plank with perfect form for 60 seconds, think about trying harder plank variations instead of just holding for much longer.
Q: Can I do planks every day in a plank challenge?
A: Some plank challenges suggest doing them every day. For beginners, or if you do other intense workouts, taking rest days (like every 3-4 days) is smart. Your muscles need time to rest and grow stronger. Listen to your body. If you are very sore, take a rest day.
Wrapping Up
The plank is a very good exercise for building core strength and making your body more stable. It works many muscles at once. Learning proper plank form is important to do it safely and get the best results. Start simple, focus on keeping your body straight like a board, pull your belly in, and breathe.
As you get stronger, try different plank variations to challenge your body in new ways. Add planks to your regular abs workout or try a plank challenge to build up your hold time. Always listen to your body and avoid pushing through pain.
With good form and practice, planks can help you build a strong, stable core that helps you in all parts of your life. Start today and feel the difference a strong middle can make!