The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time, usually 30-60 seconds. It is a challenge for the shoulder girdle and does require precision in execution to avoid a shoulder injury. If you can only do it for 5-10 seconds properly — do that and work up to a longer period of time. There is no benefit to staying longer in a position with poor form — less is more until your strength increases. If at all possible use a mirror to check yourself and strive for perfection in your for to avoid injury.
The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows, and toes. Many variations of the plank exist such as the side plank and the reverse plank. The plank is commonly practiced in pilates and yoga, and by those training for boxing and other sports. It is an excellent choice for anyone that has limited time to exercise and wants to make the most of their time.
The plank is multi-purpose which strengthens the abdominals, back, and shoulders. This means one exercise, multiple benefits, less time exercising!
The primary muscles involved in the front plank include:
- erector spinae – the long muscle group that runs from your sacrum to the back of your head
- rectus abdominis – the outer most layer of your abdominals
- transverse abdominus – the inner most layer of your abdominal muscles, closest to your organs
The secondary muscles (synergists/segmental stabilizers) involved in the front plank:
- trapezius (traps) – it functions are to move the scapulae and support the arm
- rhomboids – muscles of the upper back that help move the shoulder blade
- rotator cuff – a group of muscles and their tendons that act to stabilize the shoulder
- deltoid muscles (delts) – the deltoid is responsible for elevating the arm
- pectorals (pecs) – makes up the bulk of the chest muscles
- serratus anterior – plays an important role in the upward rotation of the scapula
- gluteus maximus (glutes) – the largest of the gluteal muscles and one of the strongest muscles in the human body
- quadriceps (quads) – is a large muscle group that includes the four prevailing muscles on the front of the thigh
- gastrocnemius – is in the back part of the lower leg
A rotating side plank
The goal here is 10 seconds in each position with excellent form – 5-10 repetitions
The primary muscles involved in the side plank include:
- transverse abdominus – the inner most layer of your abdominal muscles, closest to your organs
- gluteus medius – situated on the outer surface of the pelvis
- gluteus minimus (abductors) – situated immediately beneath the gluteus medius
- adductor muscles of the hip – a group of muscles of the inner thigh
- external and internal obliques – intermediate muscles of the abdomen
The secondary muscles are involved in the side plank include:
- gluteus maximus (glutes) – the largest of the gluteal muscles and one of the strongest muscles in the human body
- quadriceps (quads) – is a large muscle group that includes the four prevailing muscles on the front of the thigh
- hamstrings – three posterior thigh muscles
Your Exercise Challenge:
How long can you hold the plank with excellent – pain free form?
Use the assistance of a mirror to check your alignment and form
Make sure to hold your body: strong, firm, and steady
Your Goal: 60 seconds = 1 repetition
You may need to build up to the goal — that’s OK — do your best, and focus on your form
I love this one and do a lot of variations – the up-down, the plank-row, the rotating side plank, using the TRX, and on and on.
My pesonal best is 40 seconds with straight arms and 60 seconds on forearms. Great exercise.
one of my favs :o).