Planks: The Exercise That’s Good for Your Body (and Doesn’t Have to Be Bad for Your Back)
Planks are a popular exercise that can be modified to suit your fitness level and abilities. While they may seem daunting at first, they’re a great way to strengthen your core and other muscles without putting strain on your spine or hip flexors.
The exercise involves balancing on your toes and forearms while holding your body off the ground. This can be done in various positions, from a traditional plank to modified versions that are easier or more challenging. Some variations include side planks, where you balance on one forearm with your feet stacked and body sideways, and mountain climbers, which involve bringing your knees up to your elbows and back down again.
Planks can be beneficial for a range of reasons. For one, they can help improve your posture and balance, making everyday activities easier to perform. They can also be a great way to strengthen your muscles, particularly in your core, shoulders, and back. Additionally, planks can be modified to suit your fitness level, making them accessible to people of all ages and abilities.
According to Dr. Claire Morrow, a physical therapist with Hinge Health, planks can activate multiple muscle groups at once, making them a efficient exercise. “The plank can activate your postural muscles, shoulders, back of the neck, elbows, triceps, hips, and quads,” she said. “It’s a pretty efficient exercise in terms of the muscle groups activated while doing it.”
Another benefit of planks is that they can be done anywhere, without any special equipment or membership to a gym. As Julie Logue, director of programming operations for SilverSneakers, a fitness program for adults 65 and older, pointed out, “Planks are body-weight based, so you can plank anywhere.”
While planks can be beneficial, it’s important to start slowly and gradually increase the duration and difficulty of the exercise. Pay attention to your form and breathing, and don’t be afraid to modify or stop if you experience any pain or discomfort. With regular practice, planks can be a great addition to your fitness routine, providing a range of benefits for your body and mind.