Plank | Forearm plank: The ultimate exercise for a strong core
The plank, also known as a plank, is one of the most effective exercises for strengthening your core muscles. It requires no equipment, can be performed anywhere, and offers a variety of variations for every fitness level. Whether you want to tone your abs, improve your posture, or increase your overall stability, the plank should be a staple in your workout. Learn everything you need to know about this popular fitness exercise in this article.
1. What is a plank?
The plank is one of the most effective full-body exercises in fitness. It is considered a static exercise because the body is held or stretched in a stable position during the exercise. The standard plank is performed in the push-up position or on the forearms and elbows. The body should form a straight line from head to toe. However, there are many variations that vary in difficulty and goal (e.g., side planks, for the obliques, and the often-desired "V-shape").
2. Which muscles are trained during planking?
The plank is a full-body exercise that simultaneously targets multiple muscle groups, particularly the entire core muscles. The abdominal muscles, especially the rectus abdominis (the "six-pack muscles") and the transversus abdominis (deep core muscles), do the most work. Additionally, the lower back, shoulders, chest, legs, and glutes are activated to maintain the position. This makes the plank ideal for strengthening the entire core muscles.
3. Why are planks so effective for core workouts/strength training?
The plank is particularly effective because it not only trains the abdominal muscles in isolation but also improves the stability and balance of the entire body. It challenges the body in a functional way, as many muscles must work together to maintain the position. Additionally, the plank helps improve posture and can prevent back pain by strengthening the deep core muscles.
4. How do you do a plank correctly?
Correct execution of the plank is crucial to avoid injury and achieve maximum benefits:
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Lie face down on the floor and support yourself on your forearms or hands.
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The elbows are directly under the shoulders.
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Tighten your abdominal muscles and keep your body in a straight line from head to toe.
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Avoid letting your hips sag or arch your back.
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Hold the position for as long as possible using good technique.
5. How long should you hold a plank?
The duration of the plank depends on your fitness level. For beginners, 20 to 30 seconds is a good starting point. Over time, you can increase to 1 to 3 minutes. However, it's important to prioritize quality of execution over duration. It's better to hold a plank correctly for 30 seconds than for 2 minutes with poor form.
6. What variations are there for beginners and advanced players?
The plank can be adapted to any fitness level:
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For beginners: Knee plank (knees stay on the floor), forearm plank.
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For advanced users: Side planks, planks with alternating leg raises, and dynamic planks (e.g., plank-to-push-up). These variations target different muscle groups and can be used to add variety to your workout.
7. What are the advantages of the plank compared to other exercises?
The plank offers some unique benefits:
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Time saving: Just a few minutes are enough to train effectively.
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No equipment required: The plank can be performed anywhere.
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Full-body workout: Unlike isolated exercises like crunches, the plank works the entire body.
8. Is the plank suitable for everyone?
Generally speaking, the plank is a safe exercise suitable for most people. However, people with back or wrist problems should exercise caution and adjust the form if necessary. For example, a plank on the forearms or with support from the knees can be a good alternative.
9. How often should you do the plank?
The frequency depends on your training goals. For beginners, incorporating one or more sets of planks into your workout 3 to 4 times a week is sufficient. Advanced planks can be practiced daily to further improve their core strength.
10. What scientific evidence is there about the plank?
Studies show that the plank is one of the most effective exercises for strengthening core muscles. It outperforms classic exercises like crunches in many ways, as it protects the spine while simultaneously activating multiple muscle groups. Regular plank training can improve core stability and prevent injuries.
The Planche: An advanced development of the Plank
The planche is a challenging exercise in which the body is held completely in the air, without support from the feet. It builds on the classic plank but also challenges the shoulders, arms, and wrists. While in the plank the body is supported on the forearms or hands, in the planche the body remains in the air, requiring greater stability, strength, and balance. It strengthens the core muscles and improves body control at an advanced level.
Conclusion
The plank is a versatile, effective exercise suitable for all fitness levels and offers numerous benefits. It not only strengthens the core muscles but also improves stability, posture, and overall body control. The variety of variations and ease of integration into everyday life make it an ideal addition to any workout routine. Regular plank training ensures visible results and helps strengthen the body holistically.