We are sure almost all of you have heard of an exercise called ‘Plank’. It is a very effective bodyweight exercise that works your core along with the entire body and can be done by both genders. Besides improving core strength, it also has many other benefits that will help you in the long run.
A strong core helps you in your everyday activities as it maintains your balance and stabilises the body. A plank works your internal and external obliques, ab muscles – rectus abdominis and transverse abdominis; the muscles that enhance the core strength, making all movements easier.
Therefore, plank not only helps by building a strong core but it also works your glutes and hamstrings, supports proper posture, and improves balance. It is the best exercise to enhance your everyday life, especially if you are someone who has a desk job or sits for most of the day. The best thing is that you can plank anywhere at any time and it does not need any equipment. All you need is your own bodyweight and enough space to get down on all fours at full stretch for an ideal plank workout.
Additionally, it also helps with back pain. Planks help you build a strong core without straining your spine in order to keep your body aligned and therefore reducing any back pain. According to the American Council on Exercise (ACE), performing planks regularly reduces back pain by strengthening the muscles around it; which in turn provides more support for your back.
If you’re short on time just do the plank. This bodyweight exercise when done every day for a few minutes helps maintain your weight as it keeps your metabolic rate elevated. Planking tends to burn more calories than traditional abdominal exercises like crunches or sit-ups due to its challenging complexity involving the full body. It helps improve muscle mass and metabolism even when you are resting.
This exercise if done every day for a few minutes may prove to be crucial for physical and mental health as it may help reduce stress, increase your feeling of happiness and improve your mood. In fact, the strengthening and stretching effect of planks helps release muscles that have become stiff from prolonged sitting. The release of this tension relaxes and helps destress.
Types of Plank: For a simple bodyweight exercise there are various types of planks. Easiest being the High Plank progressing towards more complex ones with variations. Here we list the simple ones with which you can help build your stability and core strength at the same time challenge yourself.
High Plank
- Start with your hands and knees on the mat, shoulder-width apart and your wrists directly under your shoulders.
- Lift your knees off the ground and push your feet back, bringing your body to full extension forming a straight line with your body from heels to the shoulders.
- Keep your core, glutes, and quads tight, and avoid arching your back. Keep your neck in a neutral position by gazing at the floor a few inches in front of your hands.
- Remember to keep your abs pulled in at all times.
- Hold this position for 20 to 30 seconds building up to 1 minute. Rest for approximately 30 seconds to 1 minute and repeat 3 to 5 times.
Forearm Plank
- Get down on the mat and place your forearms/elbows directly under your shoulders. Place your wrists in line with your elbows.
- Tuck your tailbone and ensure you engage your glutes, triceps, and abs to prevent your spine from sagging towards the mat.
- Lift your knees off the ground and tuck your toes, bringing your body to full extension forming a straight line with your body.
- Keep your neck in a neutral position by gazing at the floor a few inches in front of your hands.
- Hold this position for 20 to 30 seconds building up to 1 minute. Feel free to drop to your knees if necessary. Rest for approximately 30 seconds to 1 minute and repeat 3 to 5 times.
Side Plank
- Lie down on your mat on your right side. Place your right elbow directly underneath your right shoulder, with your right arm flat on the mat.
- Keep your knees on the ground, stack your legs and raise your hips.
- Place your left hand on your hip or raise it straight towards the ceiling.
- Squeeze your glutes as you hold for 30 seconds to 1 minute.
- Complete 10 reps and then repeat on your left side.
- When you feel comfortable with this pose, try lifting your body from stacked feet instead of knees. As you progress you can increase the difficulty level with variation like arm reaches, or raising and lowering your hips into a dip.
Reverse Plank
- Sit tall on the mat with legs extended long in front of you.
- Place your hands on the floor next to your hips, fingers pointing toward your feet.
- Engage your glutes, core, and arms to lift your hips, forming a straight line from heels to shoulders. Do not let your hips sag or lift too high.
- Hold this position for 30 seconds and complete 10 reps.
Up & Downs Plank
- Start in a high plank position with your feet hip-width apart.
- Lower your left arm down so that your forearm is on the mat. Now lower the right arm to the mat. You should now be in forearm/elbow plank position.
- Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. That is one rep, complete 10 reps of this type.
- As you move, keep your abs engaged and your hips as still as possible, not swaying from side to side.
Planks are definitely a popular exercise, but make sure you do planks with the proper form in order to maximise the benefits of doing them. This is one workout that activates several muscle groups in just one exercise. Including this in your daily routine is a sure shot way to kickstart your metabolism and improve your core strength, helping you carry on with your regular activities.
