Planks

Definition

Plank is a bodyweight exercise which is done by positioning the body in a straight line off the ground with the forearm and toes. It is a static exercise that works various muscle groups at the same time.  

Types of Planks

Forearm Planks: It is the most basic form of plank. During this variation, more emphasis is placed on the core than the legs. 

Straight-arm Planks: This type of plank uses the palm instead of the forearm for stability. It places more emphasis on the legs and lower abdominals. 

Side Planks: This type of plank works each side. To achieve this position, start on your side with your forearm on the ground and keep your body straight  It places more emphasis on your obliques. If this is easy then alternate the sides (move from side to forearm plank to side). 

Reach Plank: When performing this position, start with the forearm plank and then lift your arm forward in front of you. It places more emphasis on your shoulder. To add to the intensity use dumbbells.  

Plank Wiper: This type of planks makes use of gliders. You can get nice gliders here. To do this form right start in forearm plank position with a gider on one foot and then swing your leg to the side as far as possible while keeping your body straight.

Plank Jacks: This particular variation is great if you are looking to combine core stabilization with cardio. It involves doing a small jump while moving your feet in and out in forearm plank position. 

Side Plank Leg Raise: Remember side planks?, this is just a step higher. When you do this particular variation, start in side plank position and then lift one leg up and lower it back down. The amazing thing is it helps gets your opposite oblique more involved.

Plank-Up and Down: This is one of my favorite plank variations. When doing this type you are constantly moving from forearm to straight arm plank and back. it is very good for the core and also helps to engage the arm muscles. 

Sliding Plank Crunch: This plank variation also helps work the muscles in the knee. While in forearm position, bring out your knee to the side as far as you can with the help of  a glider to make the movement easy.

Plank Crunch: Ready to move from beginner to intermediate? Try this variant and see how well you do. Start in forearm plank position and slowly lift your arm and leg off the ground. Let your knee and your elbow meet and then return back to forearm position. Pretty easy right, try it and thank me later. 

Plank Switch: Want to build your shoulder muscles? then this is for you. Start at forearm plank position and slowly lift one arm up while turning to the side without raising your legs. Return to plank position and repeat with the other arm. 

Plank Push-Up: If you are not very good at push-ups (like me over here) but still want to engage those core, arm and chest muscles, this is the plank variant for you. Start in forearm position with your palms on the floor and then push up your arms just like you will do in a push-up till they are fully extended and then return to forearm position. 

Plank Walk: Just as the name implies, it is walking while in plank position. Start in forearm position and then move your left hand and leg to left and the move your right hand and leg to meet in the center. Return to plank position and repeat.  

Plank Pistons: If you are a master at the other variations and want something more challenging  plank pistons is what you are looking. Keep in mind that you need to have a substantial degree of flexibility to pull this off. Start in forearm position, keep your both feet together and jump to your side until your inside leg is outside of your hip, then jump back to forearm position and repeat with the other side.

Reverse Planks: This variant of plank helps to target the shoulder muscles and hamstrings. Start in sitting position (were you expecting forearm position) with you legs stretched out in front of you, put your hands behind you on the floor or a foam roller it depends on you. Use your arms to lift your hips till you are in a straight line and maintain the position for a minute. 

Muscles activated during planks

Core Muscles (Transverse Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Latissimus Dorsi, Multifidus, Rectus Abdominis, Erector Spinae (Sacrospinalis), Longissimus Thoracis, Diaphragm,Trapezius). 

Chest Muscles (Pectoralis major, Pectoralis Minor, Serratus anterior and Subclavius). 

Shoulder Muscles (Deltoid, Supraspinatus, Infraspinatus, Teres major, Teres Minor, Subscapularis).

Upper Arm muscles (Tricep Brachii, Bicep Brachii).

ForeArm Muscles (Brachioradialis, Brachialis, Pronator Quadratus, Pronator Teres). 

Glutes (Gluteus Maximus, Gluteus Minimus, Gluteus Medius). 

Hamstrings (Bicep Femoris, Semi-Membranosus, Semi-Tendonosus).

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius).

Ankle Plantar and Dorsi Flexors.  

Muscles activated during the various variations of planks

Note that all the muscles listed above in one way or another are activated during every form of plank, but for the purpose of this section i will only be highlighting the muscles that are most pressured. 

Forearm Planks: The main muscles worked here are the Shoulder, Chest, Core, and Upper Muscles.

Straight-arm Planks:The main muscles worked here are the Core, Shoulder, Hamstrings, and Forearm Muscles.

Side Planks:  It mainly works the Core, Upper Arm, Quadriceps, Hamstrings, and Shoulder Muscles. 

Reach Plank:The main muscles worked here are the Shoulder, Core, Chest and Upper Arm Muscles. 

Plank Wiper: It mainly works the Quadriceps, Hamstrings, and Glute muscles. 

Plank Jacks: It mainly works the Core, Glutes, Quadriceps, Hamstrings, and the Ankle Plantar and Dorsi Flexors. 

Side Plank Leg Raise: The main muscles worked here are the Quadriceps, Calves, Hamstrings, Core, and Shoulder Muscles.  

Plank-Up and Down: It mainly works the Shoulder, Core, Chest, Upper and Forearm Muscles. 

Sliding Plank Crunch: The main muscles worked here are the Quadriceps, Hamstrings, Core, Ankle plantar and Dorsi flexor muscles. 

Plank Crunch: It helps to work the Core, Quadriceps, Calves, Hamstrings, Shoulder and Forearm Muscles. 

Plank Switch: The muscles engaged in this variation are the Shoulder, Core, Quadriceps, Upper and Forearm Muscles. 

Plank Push-Up: The main muscles worked here are the Shoulder, Chest, Core, Glutes, Upper and Forearm Muscles. 

Plank Walk: It helps to work the Quadriceps, Core, Hamstrings, Shoulder, Calves, Upper and Forearm Muscles. 

Plank Pistons: It mainly works the Quadriceps, Glutes, Calves, Core, and Shoulder Muscles. 

Reverse Planks: The main muscles worked here are the Core, Shoulder, Chest, Quadriceps, Hamstrings, Upper and Forearm Muscles. 

How to perform planks

Step 1: Lay straight on the floor with your chest facing the floor 

Step 2: Bend your elbows until your forearm are on the floor beneath your shoulders. 

Step 3: Straighten your legs with your toes on the ground to be in a straight line with your body.

Step 4: Tighten your abs and look at the space between your hands to ensure a neutral spine position. 

Step 5: Hold the position for as long as possible.  

Benefits of workout 

It does not require any special equipment: A basic plank is a body weight exercise which means you don't need to spend a penny purchasing expensive equipments. 

It is not time and space consuming: To do a basic plank which will give you lots of benefits the time recommended is 30 seconds and above. 

It helps strengthen the core: Although doing an exercise that is solely based on planks would not give you six packs, including planks in your routine would help add extra strength to your core muscles. 

It helps improve body posture: Due to the plank responsibility in strengthening almost all major muscles in the body it results in an overall good body posture. 

It helps strengthen the shoulder muscles

It helps strengthen the forearm muscles

It helps build the glutes

It may safeguards the body against back pain: By developing the muscles and bones at the back, planks helps to improve the overall health of the back if done in the correct posture and this can help in alleviating back pains. 

It gives the body more stability: Planks are a great way to help make the body stable and maintain balance. 

It increases your flexibility: Planks help to make the posterior muscle groups more flexible. 

It can improve metabolism: Planks are an effective way to help burn more calories that most core exercises such as situp. 

It can help in mood improvement: Frequently doing planks helps relieves tension in the muscle and this in turn results in less stress on an individual. 

Consequences of wrong posture

Although plank is a very great form of exercise however if done in the wrong posture it can lead to various body strains and injuries such as: 

Neck and Shoulder Pain: If the neck and the shoulder are not held in the correct position it can lead to excess pressure on their muscles. 

Hip Strain: If the hips are held too high or left to sag this can lead to straining of the muscles. 

Wrist: Experiencing a little ache at the wrist is common if planks are done in the straight arm position and it is thus advised that planks should be eased into gradually from 30 to 40 seconds and upwards till your muscles are strong enough. 

Back Pain: If the body is not properly held in a straight line it could lead to pain in the posterior lower back. 

If you decide to include planks into your routine start with the basic position and then gradually ease into more challenging variations to avoids straining your muscles. 

At the end of the day planks are very beneficial to the body and will serve as a great addition to your exercise routine. Remember not to stick your bum in the air, drop your head and make sure your back remains straight. 

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