Plank Exercise

Simple, Versatile, And Powerful For Building A Strong Core

The plank exercise is one of the best exercises you can do to build strength and endurance throughout your core – abs, lower back, obliques, and hips. You build core strength and stability by holding a tough position for a period of time.

These core exercises is especially good if you are prone to back problems or a sore back.  The usual trunk flexion exercises like sit-ups and crunches can put strain on the lower back and aggravate any pain. 

This exercise is great for a muscle you may not think about very often, the transverse abdominus. The transverse abdominus is the deepest layer of the abdominal muscles and wraps around your whole midsection. When you contract your abs and make your waste smaller, that is the transverse abdominus at work.

In other words, a strong transverse abdominus leads to a smaller, tighter waste. 

Technique

• Start to get into a pushup position.
• Bend your elbows and rest your weight on your forearms instead of your hands.
• Make your body form a straight line from your shoulders to your ankles.
• Contract your abs.  Squeeze your glutes.
• Hold this position for 30 seconds (to start with - adjust as you get more adept at this exercise).

Keep In Mind...

• Keep your head in line with your body.
• You elbows should be directly under your shoulders.
• Do not allow your hips to sag.  Stay rigid.
• If you can’t hold the position for 30 seconds, start by holding for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as you need to reach 30 seconds.
• The next time you do the plank exercise, hold the position a little longer until you build up to 30 seconds.

Modifiers

Straight Arm Plank (a.k.a. Pushup Plank)

This is a plank with your arm extended out straight like you are doing a pushup.  This is a great modifier to incorporate the shoulders and chest into the exercise.  You can do a lot of things using this plank exercise as the foundation.  You will see some of the ideas in the workout pages.

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45 Degree Plank

Put your elbows on a bench instead of the floor. The 45 degree plank exercise decreases the amount of body weight you have to support, making the exercise easier. 

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Kneeling Plank

Assume the plank position with your knees on the floor instead of your feet. The body should form a straight line from your shoulders to your knees. This will make the exercise easier because again, you are supporting less body weight.

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Elevated Feet Plank

Place both feet on an elevated surface. This modification will make the exercise harder because your upper body and core will be supporting more of your body weight.

This can be done with an exercise ball (placing your shins on the exercise ball) for even additional stability work.

To add additional work to the lower back, glutes, and hamstrings, place one foot on the elevated surface and hold your other foot a few inches above it.  Really squeeze the abs and glutes.  Switch legs at each set.

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Wide stance with a leg lift

Place your feet a little wider than shoulder width apart. Hold one foot a few inches off the floor. Switch legs with each set.

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Wide stance with a diagonal arm lift

Place your feet a little wider than shoulder width apart. Raise and straighten your right arm with your thumb pointing up. Hold it at a 45 degree angle relative to your torso. Hold for 5 to 10 seconds then switch arms.

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Wide stance with an opposite leg and arm lift

Feet wider than your shoulders. Hold your left foot and right arm off the floor for 5 to 10 seconds, then switch arms and legs. That’s one rep. Focus on holding your hips and torso in place.

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The BIG one

Forearms and elbows on an exercise ball.

Put your elbows and forearms on an exercise ball to really work on stabilization. This will force you to contract and hold everything. The exercise ball makes it harder to hold your position. 

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Again!  Contract the abs and don't forget to breathe.  Just like before, if you want a little more challenge, elevate your feet.  Put them on a bench or a chair.

Research indicates that your abs work almost twice as hard when you do a plank on an exercise ball instead of on the floor.