The Power of Planks: A Core Exercise for All #

A Versatile and Effective Workout #

Planks are considered an excellent exercise for strengthening core muscles and beyond, suitable for all ages and fitness levels. The basic plank involves balancing on toes and forearms while holding the body off the ground, but numerous variations exist.

While the plank’s origins are uncertain, it gained popularity over crunches and sit-ups about a decade ago. Unlike these exercises, planks don’t strain the spine or hip flexors.

Benefits of Planking #

Planks offer multiple advantages:

1. Activate numerous muscle groups simultaneously, including postural muscles, shoulders, neck, elbows, triceps, hips, and quads.
2. Improve functional fitness, enhancing posture and ease of everyday activities.
3. Require no equipment, allowing for practice anytime and anywhere.
4. Help combat urinary incontinence.
5. Improve golf swings.

Getting Started with Planks #

Beginners can start with wall planks:

1. Place hands on a wall or countertop edge.
2. Walk feet backward until leaning into the surface.
3. Hold for 10 seconds, repeat four times.
4. Gradually increase duration to 30 seconds.

Progress by moving to lower surfaces like a couch edge or step, then to the floor. Floor planks can be done on knees and hands or forearms.

The “bird dog” exercise is another good starting point:

1. Get on hands and knees.
2. Extend one arm forward and the opposite leg back.

Proper Form and Technique #

When planking:

• Tighten core muscles, glutes, and quadriceps.
• Keep shoulders and hips level, avoiding sagging.
• Don’t let your butt stick up in the air.
• Remember to breathe properly.

Plank Variations #

Once comfortable with basic planks, try these variations:

1. Side planks: Balance on one forearm with feet stacked and body sideways.
2. Mountain climbers: From push-up position, bring alternating knees to elbows.
3. Climbing planks: Alternate between forearm and hand positions.

Incorporating various plank types helps reduce muscle overuse risk and creates a more balanced workout.

Remember, there’s no age limit or fitness requirement to start planking. Begin slowly and easily, finding your own entry point to this effective exercise.