Straight Talk on Planking

The plank pose, despite its simplicity, is a highly effective exercise that can be completed in just a minute but yields substantial benefits. While enduring the plank, one maintains a push-up position while resting on the forearms. Although the 60 seconds may be challenging, marked by sweating, shaking, and a sense of relief at the end, the investment in this exercise pays off significantly.

The plank pose stands out as an ideal workout for fortifying essential core muscles. Considering the central role of the core in daily activities, such as lifting objects from the ground or turning to check blind spots while driving, strengthening these muscles becomes crucial. The plank engages not only the core but also targets various muscle groups, contributing to overall stability and posture improvement.

In addition to its core-strengthening benefits, the plank is a versatile exercise that can be adapted to different fitness levels. Beginners may start with modified versions, gradually progressing to more challenging variations as they build strength. Beyond the physical advantages, incorporating the plank into your routine enhances endurance, concentration, and discipline, making it a valuable addition to any fitness regimen.

Why is it important to have a strong core?

The core muscles encompass various muscle groups, including the abdominals, back, hips, pelvis, and buttocks. A weakened core can give rise to a range of issues, affecting posture and contributing to discomfort in the neck, shoulders, knees, and hips. However, the most significant consequence of core weakness is often low back pain.

The core and back muscles collaborate to stabilize the body before engaging in any movement. When the core is underdeveloped, other surrounding muscles must compensate, leading to increased strain over time. This strain can result in persistent pain and discomfort, emphasizing the crucial role that a strong and well-conditioned core plays in maintaining overall musculoskeletal health. Addressing core weakness through targeted exercises, such as the plank pose, becomes essential not only for preventing pain and discomfort but also for promoting better posture and reducing the risk of various musculoskeletal issues.

Strike a pose instead of a sit-up

Eric L’Italien, a physical therapist from Harvard-affiliated Spaulding Rehabilitation Center, highlights the limitations of the standard sit-up, often considered the primary core strengthener. He notes that sit-ups target only a portion of the core musculature and the forward-bending motion can strain the neck and lower back.

In contrast, the plank pose emerges as a superior alternative, activating all core muscles simultaneously without additional movements that may lead to stress or injury. L’Italien emphasizes the plank’s inclusivity, stating that its many modifications make it accessible to almost anyone, regardless of their current fitness level.

How long should you hold a plank?

While the world record for holding a plank is over four hours, Eric L’Italien recommends more practical durations for most people. According to him, experts typically suggest plank durations ranging from 10 to 30 seconds. L’Italien advises focusing on multiple sets of shorter durations for optimal benefits.

As individuals progress in their plank practice, they can gradually extend the duration, reaching up to one or even two minutes. However, L’Italien cautions against exceeding the two-minute mark, as there may not be significant additional benefits beyond that point.

How often should you do planks?

The frequency of plank exercises can be tailored to individual preferences and fitness routines. Whether performed daily, on alternate days, or incorporated into regular workouts, planks offer versatility. For those seeking a quick and effective core workout, planks can even be integrated into workday breaks, providing a convenient option for maintaining core strength and overall fitness.

How to do a plank correctly

To perform a plank correctly, follow these steps:

1. Lie facedown with your forearms on the floor, extending your legs and keeping your feet together. For added comfort, you can use a mat or towel.

2. Push into your forearms, lifting your body to form a straight line from your head and neck to your feet. Ensure that your hips neither rise nor sag during the exercise.

3. Keep your gaze downward and hold the position while engaging your abdominal muscles. Maintain steady, even breaths throughout the exercise.

4. Aim to sustain the plank for up to 30 seconds before lowering your body to rest, completing one set. Work toward completing two to three sets as you progress.

5. If holding the plank on your forearms is uncomfortable, you can opt for a push-up position with your arms fully extended. Alternatively, if you experience back pain or other issues, modify the plank by doing it on your knees or standing straight, leaning against a counter to create a 45° angle with your body.

6. For an added challenge, consider incorporating alternating leg lifts during the pose—raising one leg for a second or two, then repeating the movement with the other leg. As you continue practicing, the correct plank position will become more achievable over time.