Learn the benefits of planks, plus how to do it and safety tips.
Discover why planking can improve your fitness routine and overall health.
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This classic move provides several benefits that can keep you healthy today and throughout the years ahead.
strength coach and owner of the online coaching platform Fortis
Hereshow to properly do a plankon your forearms, according to Kravchenko.
You should aim for a 1-minute plank, Kravchenko says.
No gym, no problemthis exercise is so great because it can be done anywhere.
Plus, it can also help support the rest of your strength training.
Core stability is vital to lifting heavy weights, Kravchenko says.
To train effectively and minimize injury, build a strong core for a better foundation to move heavy loads.
Here are four more benefits of planks that go beyond just stronger abs.
Strengthening your core improves dynamic balance, Kravchenko says.
This core exercise focuses on the conditioning of the deep trunk muscles that work together to stabilize the spine.
strength coach and owner of the online coaching platform Fortis
As you age, exercises that improve balance become particularly important.
They stabilize your shoulders
Practicing planks helps to strengthen and stabilize your shoulders, which has several benefits.
Healthy shoulders are important in and out of the gym, Kollars says.
Since they have a large range of motion or mobility, having proper shoulder stability is very important.
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Weak and unbalanced core muscles can result in slouching, Kravchenko says.
Good posture is essential for reducing the risk of herniated discs and spinal degeneration.
Better posture also assists with improved breathing and the opening of your airways.
Good posture naturally involves braced abdominal muscles and a neutral spine, perHarvard Medical School.
When weak core muscles encourage slumping, your body is tipped forward and off balance.
Core strengthening exercises like planks can help prevent this.
Maintaining mobility is key for good functioning and independent living as you age, per theNational Institute on Aging.
Older adults who lose mobility are less likely to live at home and have poorer quality of life.
They also have higher rates of disease, disability, hospitalization, and death.
Plus, because planks dont require any equipment, they are accessible for most people to try at home.
No gym, no problemthis exercise is so great because it can be done anywhere, Kollars says.
Pushing too hard from the get-go can lead to poor form, like slumping hips.
Start with short holds and gradually increase your time by five to 10 seconds, Kollars says.
I coach my athletes and clients to keep their body straight as a board.
There are many variations of planksand it’s possible for you to apply modifications if yourenew to planks.
Id suggest a tabletop plank or an incline plank if the standard form is too difficult.
you might continue to build strength there and progress with longer increments.
For a tabletop plank, keep your legs bent and lifted just slightly off the ground.
Meanwhile, for an incline plank, place your hands or forearms on an elevated surface like a bench.
Always ensure you have the proper form and listen to your body, Kravchenko says.
Take the time to get into the proper position.
If you ever need help with your form, consult with a coach or trainer.
Remember, even if the plank is challenging for you, it shouldnt be painful.
FAQ
1.
How many minutes should I do a plank per day?
Everyones threshold will be different, but aim to start with a 1-minute plank per day.
Some individuals may start with only 10-second holds, which is just as great, Kravchenko says.
Over time, it’s possible for you to work up to 30-, 45-, or 60-second holds.
It should only be held for as long as perfect technique can be maintained, Kollars says.
I recommend holding planks for 20 to 60 seconds and performing three to five sets.
What happens if I plank everyday?
Repeating exercises and increasing intensity over a period of time can help you progress and build strength.
If you do a plank every day, youll likely see the benefits even faster, Kravchenko says.
In addition to the benefits likeimproved postureand balance.
youll also likely experience muscle growth and endurance.
That said, its certainly not necessary to plank every day to reap the benefits.
Is a standard plank or side plank better for core strength?
For overall core strength, the standard plank is superior to the side plank, Kollars says.
But if youre looking for a better oblique workout, opt for theside plank.
Your obliques are the muscles that run alongside your corethink the muscles that corset you up, Kravchenko says.
This variation will also target your obliques more than a regular plank.
Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals.
Br J Sports Med.
2022 Sep;56(17):975-980. doi: 10.1136/bjsports-2021-105360.
Epub 2022 Jun 21.
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