Planking: The Ultimate Core Strengthening Exercise for a Stronger and Healthier You

“Planking is a fantastic exercise because it strengthens the entire core and supports spinal stability. With a strong core, you can prevent back pain, improve posture, and increase overall performance in sports and daily activities.” – Dr. Stuart McGill, Spine Biochemist

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Planking has become one of the most popular exercises in recent years, and for a good reason. It’s simple, effective, and can be done anywhere without any equipment. Planking is a great way to strengthen your core, improve your posture, and increase your overall fitness level. However, it’s essential to know the correct technique and how to do it safely to avoid injury.

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First and foremost, it’s essential to start with the correct form. Here’s how to do it correctly:

1. Start in a push-up position with your arms straight and your hands directly under your shoulders.
2. Keep your body straight from head to heels, engaging your core muscles and glutes.
3. Lower yourself down onto your forearms, making sure your elbows are directly under your shoulders.
4. Hold this position for as long as you can without allowing your hips to sag or your back to arch.
5. When you can no longer hold the position with proper form, lower yourself to the ground and take a break.

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Now that you know the correct form let’s discuss some tips to ensure that you’re doing it safely:

1. Start Slowly: Don’t rush into holding the plank for several minutes. Start with a few seconds and gradually increase the time.
2. Engage Your Core: Planking is all about strengthening your core muscles. Make sure you’re engaging your abdominal muscles and squeezing your glutes to keep your body straight.
3. Don’t Hold Your Breath: Breathe normally throughout the exercise. Holding your breath can increase your blood pressure and cause dizziness.
4. Listen to Your Body: If you feel any discomfort or pain, stop immediately. Never push yourself too hard or beyond your limits.

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Now that you’re doing it safely, let’s discuss some of the benefits of planking:

1. Stronger Core: Planking is one of the best exercises for strengthening your core muscles, including your abs, obliques, and lower back.
2. Improved Posture: By strengthening your core, planking helps improve your posture, reducing the risk of back pain and injuries.
3. Increased Flexibility: Planking also helps improve your flexibility, especially in your hamstrings, shoulders, and collarbone area.
4. Improved Balance and Coordination: Planking requires you to maintain balance and coordination, which can help improve your overall body control.

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Now that you know the benefits let’s discuss some variations to keep it interesting:

1. Side Plank: This variation targets your oblique muscles and is done by balancing on one forearm while lifting your body up, keeping your body straight.
2. Plank with Knee Taps: This variation adds a dynamic element to the exercise by alternating tapping your knees to the ground.
3. Plank with Shoulder Taps: This variation adds another dynamic element by alternating tapping your shoulders while maintaining the plank position.

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Planking is a simple yet effective exercise that can be done anywhere without any equipment. By starting slowly, engaging your core, and listening to your body, you can safely and effectively reap the benefits of this exercise. So next time you’re looking for a quick and efficient workout, give planking a try, and let us know in the comments how it works for you.

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Sources:

Clark, M. A., Lucett, S. C., & Sutton, B. G. (Eds.). (2014). NASM essentials of corrective exercise training. Lippincott Williams & Wilkins.

McGill, S. M., Grenier, S., Kavcic, N., & Cholewicki, J. (2003). Coordination of muscle activity to assure stability of the lumbar spine. Journal of Electromyography and Kinesiology, 13(4), 353-359.

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857-2872.

Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., … & Andrews, J. R. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

The American Council on Exercise. (2016). The Top 10 Benefits of Plank Exercises. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/5582/the-top-10-benefits-of-plank-exercises