The plank is a simple isometric exercise that engages many major muscle groups of the body at the same time. Some of the muscles that are engaged include the following.
- Transverse Abdominis: These are the abdominal wall muscles that stabilize our spine and pelvis. Strengthening these muscles will help us lift heavier weights.
- Rectus Abdominis: These are our six-pack muscles!
- Obliques: These are the outermost of our abdominal muscles. We use them when twisting our torsos or bending to the side.
- Glutes: The strongest muscle in the body, the glutes are responsible for the movement of our hips and thighs.
To do a plank, lie on your stomach and lift your torso up on your elbows and toes while keeping your back straight. Hold this position for as long as you can. If this exercise is too difficult, you can try holding this position on your knees instead of your toes. If this exercise is too easy, you can try holding for longer periods of time. You can also try weighted planks. However, it is crucial to maintain proper form while performing these.
Incorporating plank exercises into your workouts can lead to numerous benefits in your everyday life. These benefits include:
- A healthy posture: The plank position helps strengthen the muscles necessary for a tall and healthy posture.
- Balance and stability: Core muscles are crucial for helping us keep balanced while standing on one leg or riding a bike. Planks help strengthen these muscles.
- Improved flexibility: Planks and side planks will help improve the flexibility of the hips and thighs.
- Improved coordination: Planks help teach your body and muscles to work together. This will improve your ability to perform as a single unit.
Try this plank workout on your own at home or at the gym! You can also incorporate some of these exercises into your own workout routines.
Plank Workout
Superset of 2 Rounds
1. Shoulder Taps (10 reps)
How to do it: Start in a plank position with your arms extended and your wrists under your shoulders. Touch your left shoulder with your right hand, then touch your right shoulder with your left hand. That’s one rep. Continue to alternate sides until the set is complete.
2. Hamstring Walkout (10 reps)
How to do it: Begin by lying on your back. Bend your knees and keep your feet by your glutes. Drive your hips up off the floor to perform a glute bridge. Now while holding the glute bridge, slowly walk your feet out. Continue until your feet are fully extended and your weight is supported on your heels. Then walk your feet back to the starting position. Repeat this movement ten times.
3. Plank to Pushup (10 reps)
How to do it: Start at the highest point of a pushup position with your arms fully extended. Slowly lower yourself to a plank position, then push yourself back up to a pushup position. Repeat this movement ten times.
4. Side Plank (As long as you can)
How to do it: Lie down on your side. Raise yourself onto your arm and the side of your feet. The arm touching the ground should be kept at a 90-degree angle. Shoot your hips up, keep your chest high and forward facing, and raise your other arm straight up. Hold for as long as you can.
Superset of 2 Rounds
1. Plank (As long as you can)
How to do it: Go down on the ground and lift yourself on your forearms and your toes. The rest of your body should be off the ground. Keep your core tight and your body straight. Your butt should be even with the rest of your body.
2. Single Leg Glute Bridge (10 reps on each side)
How to do it: Start by laying on your back with your knees bent. Keep your core tight. Start with one leg off the ground and above your body. Use your glutes to lift up off the ground. At the highest position, squeeze your glutes and hold for two seconds. Return to the starting position. Repeat this movement ten times before switching to the other leg.
3. Plank Walkout (10 reps)
How to do it: Start by standing at the back of the mat. Keeping your back straight, bend forward hinging at the hips to bring your hands to the mat. Walk your hands forward, moving into a plank. Hold the plank for a few seconds, then walk your hands back to your feet so that you are back in the forward bend position. From there, roll back up to the standing position. Repeat this movement ten times.
4. Side Plank Band Row (10 reps on each side)
How to do it: Raise into a side plank. Keep your knees straight, and hold your upper body up on your elbow and forearm. Pull the resistance band to your core, then extend your arm back out to the starting position. Repeat this movement ten times on each side.