Planks: A Fantastic Exercise for Strengthening Your Core and Beyond
Planks are widely considered by fitness experts to be an excellent exercise for strengthening the muscles in your core and elsewhere, regardless of age or physical fitness level. The basic form of a plank involves balancing on your toes and forearms while holding your body off the ground. While it may seem daunting, especially for those who are not fitness enthusiasts, planks can be modified to be more accessible or more challenging.
While the origin of the plank is unknown, it is clear that it has become a popular core exercise in recent years, surpassing traditional exercises like crunches and sit-ups. One reason for this is that planks do not put strain on the spine and hip flexors, like the latter two exercises can. Additionally, planks are effective at strengthening numerous muscles in the body simultaneously, including those in the postural muscles, shoulders, back of the neck, elbows, triceps, hips, and quads, making it a particularly efficient exercise.
Planks can also improve functional fitness by enhancing posture and helping with everyday activities, according to Julie Logue, director of programming operations for SilverSneakers. Furthermore, planks are bodyweight-based, allowing individuals to do them anywhere, anytime.
Researchers have also found that planks can benefit individuals in various ways beyond strength, posture, and balance. For instance, a study published in the December 2021 issue of Healthcare found that planks can help combat urinary incontinence, while a June 2022 study published in The Journal of Strength and Conditioning Research found that planks can improve golf swing performance.
For those new to planks, it’s essential to begin in a standing position, placing your hands on a wall or a countertop, and then slowly moving your feet back until you’re leaning into the surface. Hold this position for 10 seconds and repeat four times. As you get more comfortable, you can gradually increase the time or change your position.
It’s also crucial to pay attention to form, tightening your core muscles, glutes, and quadriceps while planking. Additionally, you should avoid holding your breath and instead focus on your breathing. Once you’ve mastered the basic plank, you can try various variations, such as side planks and mountain climbers.
Ultimately, the key takeaway is to start slowly and easily, and there is always a point of entry into any exercise program, including planking.
