The plank looks like an easy exercise—after all, you’re not even moving during it. But there’s more involved in how to do a plank than you may think.
Once you master the move and learn how to do plank with proper form, though, you’ll set a really important strength-training foundation that can help you progress both during your workout and outside of it. Not only can you build on the plank with more difficult variations and progressions, but the move will also serve as a base for a number of other popular exercises (the push-up, for instance) that you can add to your strength-training routine.
But before we get into how to make a plank more difficult, here’s everything you need to know about mastering the traditional plank first.
What is a plank, and what muscles does it work?
When people say “plank,” they generally are referring to the forearm plank, in which your elbows and forearms are on the ground, rather than when your palms are on the ground (like in the start of a push-up). That’s referred to as a “high plank.”
Regardless of which kind, the plank is considered an isometric move—meaning one that challenges your muscles with a static contraction (i.e., no movement) rather than one that puts them through the lengthening or contracting phases—so it helps you build strength as you strive to keep your entire body stable, Steph Dorworth, DPT, certified strength and conditioning specialist, tells SELF.
And if you do a plank with proper form, you’ll be building strength in tons of different muscles. That’s because a plank isn’t just an “abs move”—it requires a bunch of muscles to work together. For instance, when you do a plank, you’re actually recruiting your rectus abdominis (the muscles that run vertically along the front of your abdomen), your transverse abdominis (the deep core muscles that stabilize your spine), and the muscles around your pelvic region, like your hips and glutes, as well as those that stabilize your shoulders.
What are the benefits of planks?
Planks are a seriously foundational move, ACE-certified personal trainer Sivan Fagan, CPT, owner of Strong With Sivan, tells SELF. That’s because they’re considered an “anti-movement” core exercise—meaning, your muscles have to work to resist moving rather than to actually create movement.
There are several ways your body resists movement, but the traditional forearm plank specifically works anti-extension, since all those muscles mentioned above really need to fire in order to prevent your lumbar spine from arching or hyperextending, Fagan says.
Anti-movement exercises like planks are key to helping you learn how to engage your core and maintain a neutral spine while you’re exercising. This not only helps make the plank itself more effective, but it also serves as an important base for pretty much any other strength training move you’ll do. Think about when you perform an overhead press: Your core muscles need to fire to keep you steady as you bring the weights overhead.
Planks also help you build endurance, since you try to hold the move for a certain amount of time. It’s important to note, however, that holding a plank for longer is not necessarily “better.” If you’re doing a plank correctly, even a relatively short amount of time—say, 20 seconds—is going to feel challenging. It’s best to work your way up from small amounts of time gradually, and cut the move short if you feel your form start to deteriorate (like if your hips start to sag or your shoulders begin to round).
Finally, planks also help improve your posture, since you have to be very aware of your body’s positioning during the move. When you do a plank with proper form, you focus on keeping your shoulders down and back, Dorworth says.
“It really works that mind-muscle connection to hold your body still in an isometric position,” she says.
What’s the right way to do a plank?
To make the most out of the forearm plank, it’s really important that you take the time to learn how to do a plank properly. This will ensure that you’re working the muscles you want to be working—again, your core muscles, shoulder stabilizers, glutes, and even your quads—and not overstressing other muscles, says Dorworth.
First, on an exercise mat or yoga mat, position your elbows directly under your shoulders and rest your forearms on the ground. Many people keep their hands in fists, but some flatten them out on the ground—either way is fine. Then you’re going to pop up on your toes, keeping your body in a straight line from head to toe, says Dorworth.
Make sure you’re engaging your core—think of pulling your belly button up to the ceiling—firing your glutes and quads, and focusing on keeping the weight distributed evenly throughout your body.
Once you’re up, there are some important cues you should keep in mind: For one, you should keep your eyes down on the ground—look at a spot between your hands. This will stop you from cranking your neck up.
“This means that your spine can remain in a neutral, normal alignment,” Dorworth says.
Focus on squeezing your shoulder blades back and together (you want them to adduct, or come together toward the midline of your body, rather than abduct, or pull away). This will prevent your shoulders or upper back from rounding—one of the top plank mistakes Dorworth sees with clients. If you tend to do this, you may feel the plank more in your shoulders than spread evenly throughout your body.
You also want to make sure your hips stay level. People tend to hike up their hips or stick their butt out, almost like they’re setting out to do a Downward Dog yoga pose. “It’s usually because they don’t have the core strength yet to control that neutral position,” says Dorworth. (If that’s the case, focus on pulling your belly button up, which can help cue your hips into more of a posterior pelvic tilt.)
And, finally, breathe. People tend to hold their breath when they’re performing an isometric contraction, but you want to make sure you’re taking deep, regular breaths while you’re doing a plank, she says.
Got all that down? If so, here’s what it should look like:
How can you make a plank easier—or harder?
One reason a plank is such a versatile exercise is because there are a number of plank progressions and regressions that can make it harder or easier.
Let’s say a regular forearm plank is too hard to start with. If that’s the case, you can try some easier plank variations first. Simply dropping to your knees when doing a forearm plank can help, since you’re “shortening the lever arm” and putting less stress on your body, says Dorworth. Another option is to do a high plank, but to elevate your hands on a sturdy box or step—the higher your hands, the easier the move will be. Then, as you get more comfortable with the move, you can gradually try shorter surfaces until you are ready to do it from the floor.
There are also plank variations that can make the exercise harder. For instance, you can try a side plank, where you are propped up on one side, to create more of a challenge to your obliques (the muscles along the sides of your abdomen) while keeping the isometric factor. More advanced progressions of the plank incorporate some types of movement, though your core muscles still need to fire to keep you stable during it.
These plank exercises are more difficult because you’re taking away some points of contact with the ground. Examples of these progressions include plank jacks (in which your torso stays still but your legs move in and out like a jumping jack), shoulder taps (you begin in a high plank and touch your hand to your opposite shoulder), and lateral plank walks (you walk your arms and legs out to the side).
How can you use planks in your workouts?
Planks, or plank variations, are great exercises to include in your workouts one to two times a week, though if your goal is to specifically get better at them, you may want to increase that to two to three, says Dorworth.
Pencil in your planks toward the end of your workout, she says. You want to get in your big, compound moves—think squats, deadlifts, overhead presses, or rows—early in your workout, when your muscles are fresh and you’re still feeling energized.
For some extra motivation (and some examples of full workouts that use planks), check out this bodyweight back and core routine to help improve your posture, a circuit for your legs, core, and shoulders, or this Tabata-style routine to work your whole body. And to make sure you’re making the most out of whatever variation you choose, you may want to bookmark this primer on how to make planks more effective.
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