Master The Plank And Jumpstart Your Fitness New Year

The plank is surprisingly one

of the best total-body exercises around.

When done correctly, the plank engages over 70% of your major muscle groups, including arms, shoulders, back, abdominal, glutes, and quads. The rectus abdominis and transverse abdominis, forming your outer and inner abdominal muscles, respectively, are primary supporters during plank exercises. Stabilizer muscles also worked during a plank include abdominal obliques, pectorals, the serratus, quadriceps, sartorius and tensor fasciae latae. Such all-over conditioning and the do-anywhere, equipment-free convenience aspect of planks has fueled the rising popularity of this exercise over the past few years, moving planks from the training rooms of major sports teams into the repertoire of personal trainers and fitness instructors everywhere.

"The plank gained such rapid favor in the fitness community because it did such a good job training the abdominals for what the body needs them to do, explains Dr. Glenn Wright, an associate professor of exercise science at the University of Wisconsin, La Crosse. 'A lot of strength trainers realized that the main function of the abs is to stop, not start, motion, and the plank came out of what the abs are asked to do—resist the spine from moving, such as when fighting off an opponent, and strengthening the lower back.'” (Source)

The move can best be described as a static, isometric, full-body hold whose origin has roots in both Pilates and yoga. Planks improve balance and stability, especially when variations (such as lifting one arm and/or leg and side planks) are incorporated and could rightly be called the foundation of all functional fitness "moves." Dr. Wright contends the move comes in ahead of sit-ups for abdominal conditioning, as sit-ups involve an unnatural flattening of the spine in to the floor, while planks encourage natural spinal alignment.  Dr. Mike Bracko, a sports physiologist, ACSM Fellow and director of the Institute for Hockey Research in Calgary, agrees the move is safer than sit ups because they use “neutral spine loading and not trunk flexion—as in sit-ups"

Source: Core Concepts Chicago

Source: Yoga Magazine

Not only should planks become a part of a regular exercise program, they serve as a useful assessment tool for fitness professionals. Beginners with poor core/abdominal strength will have trouble holding for more than 15-20 seconds a forearm plank with proper form (posterior silhouette in good alignment--glutes no higher than shoulders and anterior hip line no lower than the heels of the feet).  I always include planks in my periodic client assessments with an eventual hold goal of 60 seconds, barring any contraindications.

Source: Power Fit USA

Here's a well-done pictorial demonstrating a few of the variations I use with both PT clients and fitness-class participants.. In addition to those demonstrated in the pictorial, I often add these:

• Extended holds (up to 90 seconds) with or without a barbell plate resting on the mid-back (this is an advanced version reserved for very fit clients with no lumbar issues).
• "Rocks" (starting from a standard plank, rock back and forth on the toes, moving out over the forearms and hands and then back as far as the heels can press)
• In addition to the side plank "hip dip" demonstrated in the pictorial above, I include a side to side hip dip. From a standard forearm plank twist slightly to one side, dropping the bottom hip to the floor. Alternate side to side, returning to the face-down plank momentarily between each rep.
• Add difficulty by performing planks with a suspension trainer or stability ball.
• Add movement such as hopping feet apart and together (I call these "plank jacks") or moving up from forearms/elbows to hands and then back down again (I cue these "elbow, elbow, hand, hand").

Although the vast majority of fitness professionals consider planks hard to beat for both core and overall strength and a move that can be easily incorporated into a training program at any fitness level, there are some who harbor reservations:

"While planks are universally respected in the field of exercise science, some people cite reasons for why there may be better alternatives. Dr. Wayne Westcott, instructor of exercise science at Quincy College and co-author of ACE’s Guide to Youth Strength Training, says, 'I'm not against planks, but I feel that they don’t work the abs in the most advantageous way and have multiple drawbacks. To build muscle strength,' Westcott explains, 'you need to activate the muscle to near fatigue, within the anaerobic energy system, which typically takes 60 to 90 seconds. Any exercise that takes longer (including planks held beyond that range) doesn’t address muscle strength or size.' And, because planks are isometric and have limited range, Westcott argues that they don’t provide the universally recommended full range of motion. Plus, 'some populations shouldn't do isometric exercises because they raise blood pressure,' cautions Westcott. 'They also put tremendous pressure on your lumbar spine.'" (source)

Even considering these valid concerns, in most cases planks are an exceptionally safe and effective exercise that remain under rated and under utilized in fitness programs. Add planks to your workout now, incorporating good form and adding difficulty as your fitness level improves, and reap the benefit of a strong core in your everyday life.


This little guy has the right idea

Starting young!!!! (source)