Planks is one body weight exercise that you should definitely incorporate into your workout routine. The plank exercise is an isometric exercise that strengthens your core, improves overall body stability and mobility, and helps to target multiple muscle groups simultaneously all in one exercise. It can be done anywhere, at home or at the gym, without any exercise equipment. I like to do 1 set as a warm-up before my weight training workout and then another set as a cool-down exercise after my workout.
How to Do the Plank Exercise
It's essential to master the proper form and technique to maximize results. Follow these steps to perform a basic forearm plank correctly:
- Start by getting into a push-up position on the floor, with your elbows bent at a 90-degree angle and shoulder-width apart.
- Engage your core muscles and straighten your body into a straight line from head to heels, ensuring your hips are neither raised nor sagging.
- Hold the plank position for at least 10 seconds to a minute, focusing on maintaining proper alignment and breathing steadily.
- To increase the intensity, try plank variations (see video below) such as side planks, forearm plank with leg lifts, or plank jacks to target different muscle groups and challenge your strength and endurance.
- Remember to listen to your body and adjust the difficulty level as needed to avoid strain or injury. Consistency is key when it comes to reaping the full benefits of plank exercises, so aim to incorporate planks into your workout routine several times a week for optimal results.
Benefits of Doing Plank Exercise
Improved Core Strength
One of the primary benefits of doing plank exercises is the significant improvement in core strength that it provides. By engaging your abdominal muscles, obliques, and lower back, planks help build a solid foundation for better posture, balance, and overall stability. A strong core is essential for supporting your spine and reducing the risk of injury during everyday activities.
Enhanced Muscle Tone
In addition to core strength, planks also target other major muscle groups such as the shoulders, arms, and legs. Holding the plank position for an extended period of time helps tone and define these muscles, leading to a more sculpted and lean physique. Incorporating variations of planks, such as side planks or plank jacks, can further challenge your muscles and promote overall muscle growth.
Improved Posture
Poor posture can lead to a myriad of health issues, including back pain, neck strain, and decreased mobility. By strengthening your core and back muscles through plank exercises, you can improve your posture and alignment, reducing the risk of developing chronic pain or injuries. Maintaining proper form during planks also helps reinforce good postural habits that can carry over into your daily activities.
Increased Flexibility
While planks are primarily known for their core-strengthening benefits, they also help improve flexibility in key muscle groups such as the hamstrings, shoulders, and hip flexors. By stretching and lengthening these muscles during the plank position, you can enhance your overall range of motion and prevent tightness or stiffness in your joints. Regularly incorporating planks into your workout routine can help improve flexibility and mobility over time.
Better Balance and Stability
Balancing on your forearms or hands while holding a plank requires core strength and stability, which translates to better balance and coordination in other activities. By training your body to maintain a steady position during planks, you can improve your overall stability and reduce the risk of falls or injuries. Stronger stabilizer muscles also contribute to better athletic performance and agility in various sports and activities.
Mental Benefits
In addition to physical benefits, planks also offer mental advantages such as increased focus, concentration, and mindfulness. Holding a plank requires mental toughness and resilience, which can help boost your confidence and self-discipline. Incorporating planks into your workout routine can also serve as a form of meditation or stress relief, allowing you to clear your mind and focus on the present moment.
Bowflex Planks Exercise Video and Plank Variations
Conclusion
Planks are a versatile body weight exercise that requires no equipment and can be done virtually anywhere, making them an ideal workout for all fitness levels. Whether you're a beginner looking to build core strength or an advanced fitness enthusiast seeking to challenge your muscles, planks also offer a wide range of variations to suit your needs and challenge you.
By incorporating planks into your regular workout routine, you can enjoy the many benefits of this effective and efficient exercise that targets multiple muscle groups simultaneously, strengthens your core, improves muscle tone, enhances flexibility, and boosts stability and mobility.
