The Best 5 Most Effective Plank Exercise Positions
Ranked as one of the top exercises that target the core, particularly the
oblique abdominal muscles, the plank exercise rises above the rest in
simplicity, efficiency and practicality. Planks are mentioned in almost
every top 10 article discussing core muscle workouts.
It does not require equipment or any other special contraptions to
perform.
If you have a body, you can do the plank exercise.
The basic concept of the plank exercise is to assume a well-balanced (or
isometric) stationary position while contracting certain muscles or muscle
groups and holding it for a particular length of time.
While the concept may seem simple, it has been proven to be very
effective in exercising and strengthening your core muscles.
The Transverse Abdominis, the muscles the lie deep beneath the
obliques that wrap around your spine to protect it and give you stability;
the Rectus Abdominis – extending along the front of your abdomen and is
more commonly known as the “six-pack” muscles; the Erector Spinae or the
muscles that run along your lower back up to your neck; the External
Obliques or the “love handle” muscles around your waist; and the Internal
Obliques which is located under the external obliques.
These muscle groups are all involved in performing plank exercises
properly.
But the benefits don’t end with these core muscles, as variations of the
plank exercise are n fact total body workouts as they strengthen not only
your midsection as described above but also your upper-body muscles
(including the pectoral and serratus muscles) and lower-body muscles (such
as the quadriceps, tensor fasciae latae and sartorius).
And as the plank exercise helps stabilize your hips and spine, it also
improves your posture and helps prevent and even correct postural
defects.
It is also a very efficient exercise for reducing stress.
When muscles tighten and tension develops, exercise can stretch and relax
them; and in the process, improving your mood and mental
well-being.
Finally, if you feel like you eventually will be want to get into a more
physically rigorous workout regimen, this exercise will strengthen your
core and provide a stable platform to workout from.
Which is always a good idea from a back safety and workout efficiency
standpoint.
Convinced that you’d like to give it a try? Here are the top five basic
yet very effective plank exercises people use every day to help get you
started:
1. BASIC PLANK –
Lie face down on the floor (use a mat or do this on a carpet or rug) as
in a push-up position. Then bend your elbows and place your forearms
closely on the sides of your chest down on the mat pointing
forward.
Using your forearms and toes, slowly raise your self while keeping your
whole body perfectly straight with no part of your body sagging or bending
leaving only your toes and forearms touching the floor.
Maintain this position initially for about 10 seconds, then increase the
length of time in 10-second increments until you’re eventually able to do
this for as long as two minutes. Remember to keep your head relaxed and
facing the floor and to focus the tension around your midsection while
doing this.
2. BASIC PLANK Variation –
if you find it too hard to do the above basic plank exercise, start with
this simple modified version: Instead of lifting yourself up with your
forearms and toes, lift yourself using your forearms and knees instead.
But as in the original version, remember to keep a straight line from your
shoulders down to your feet to make this exercise work.
3. LEG LIFTS –
Using the same position, this
time slowly lift one leg up about 7-8 inches off the floor, keep it up for
two seconds then slowly put it down and do the same with the other leg. Do
three sets with about 10 reps per set.
4. ARM LIFTS –
Again, from the original basic plank exercise position, slowly shift your
weight on one arm and carefully lift the other arm, extending it in front
of you for 2-3 seconds before slowly going back to the original position.
Then repeat the same sequence with the other arm. If you’re feeling really
adventurous, try the arm & leg lift.
5. SIDE PLANK –
Lay down on your side this time, with your elbow resting right beneath
your shoulder and your forearm extended in front of you. Slowly and
carefully lift your body on your elbow, still remembering to keep your
whole body straight. Keep this position for about 10 seconds before slowly
lowering yourself back to the floor starting at your hip. Repeat this
sequence three times before switching to the other side of your
body.
Mind your breathing when doing the above plank exercises. They work best
with deep diaphragmatic breathing – inhaling deeply through your nose
filling your stomach with air and slowly exhaling through your
mouth.
These five basic plank exercises are a great way to introduce your body
to this highly effective yet very simple exercise routine and are the
foundation of any personal trainer’s core workout pyramid.
