Planking has become a popular exercise for core strengthening, and for overall body conditioning.  Why?  It’s a simple exercise you can do without equipment, with a hundred or more variations.  It works because it is a multi-joint and multi-muscle exercise that engages multiple muscle groups simultaneously. The reverse plank above requires balance, arm flexibility and core strength (this is an advanced plank, do not try this at home as a beginner or intermediate planker).  You’ll also feel your hamstrings and gluts assisting in this challenging reverse plank on a ball. 

The pose above is a very challenging version of the plank, but never fear if this looks like a trip to the ER waiting to happen - there are great alternatives to the everyday plank for beginner, intermediate and even advanced plankers. 

Planking has unlimited variations, so don’t let that reverse plank scare you off…start simple and work your way up to interesting versions at your skill level.

What are some of the benefits you can expect from adding this exercise to your regular routine?

A Toned midsection

Planking helps build your deep inner core muscles that are natures girdle.  They synch in and support not only the abs but the muffin tops and the back.  They “circumferentially” or all around the body, tighten up and start to create a better-looking mid-section. As your abdominal muscles become stronger, your mid-section tightens, and the belly “hang” or “Dunlap” disease starts to regress. (Dunlap disease is not a real disease, it is a joke – My gut done lapped over my belt” is Dunlap disease).

Planks will not reduce your belly fat or reduce stretch marks/extra skin from pregnancy or obesity; keep that in mind. No abdominal strengthening exercise, even those promises on Pinterest and Glamour magazine will not do this.  That is for a plastic surgeon to do ONCE you have strengthened the muscles below the surface belly fat. Another must do is eat a healthy diet; with proper portions; close to the source.  Try to eliminate most processed food, increased water intake and reduced soda and sweeteners – real or man-made. This can also help belly fat, when combined with a consistent exercise program.  Also note, planking will strengthen the muscles below the surface fat and help slim the midsection, but most times do not result in a “six pack”.  That level of definition comes with consistent activity, a lean body composition (men at about 6% and women at 9%) and always maintain a well-balance healthy diet.  These are not necessarily healthy or realistic goals for the average person. Genetics can also play into account with body type, metabolism, and fat levels.

Planking along with healthy habits in the kitchen can tone your belly.  So, focus on a realistic goal, verses one that is virtually unachievable.  Work toward a reasonable goal of strength and better posture, and a healthy diet that will in time with consistency trim the waistline. 

Another reason to plank is that they help in the reduction of back pain (LBP).

Planks can help reduce back pain because they strengthen your core, they are “natures girdle” and help keep all to soft muscle tissues tight so they assist in supporting the spinal column. The core is “nature’s girdle” to stabilize the spine, composed of abdominal muscles, the thoracolumbar fascia and posterior back muscles. When your spine is stable, you will naturally have a reduction in back pain. Planks also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE): “Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”  

Nature’s Girdle pictured above

Please note, – if you currently have back pain, consult your Dr. or a Physical Therapist about the proper exercises to rehab your back.  Planking will not take away clinical back pain that requires proper evaluation and treatment by professionals. It is imperative to know the source of the pain and treat that before doing an exercise of any kind. Back pain can be caused from many sources other than weak abdominals. Seek the clearance of your doctor if in doubt before starting a plank program or core strengthening of any kind. Be sure to try the easiest plank first and only do the level of plank that can be done without pain once your have been cleared by a doctor or start without any complaints of back pain (LBP).

Planks also can create increased flexibility

Planks offer a positive side effect, increased flexibility in your posterior or back (the ones you don’t see “behind” you) muscle groups.  Accessory muscles such as the shoulders, collarbone and shoulder blades will expand and stretch doing a plank like the one I featured to start the post.  I also mentioned the hamstrings and gluts.  In addition, balance can invite the arches of your feet, ankles, and your toes to assist with balance. If you suffer from plantar fasciitis, bunions or other foot and ankle issues planks are not advised. 

Another example is if perform a side plank (see below), you can stretch out your sides (especially if you extend your arm up over your head in line with your body – this is an advanced move, not for beginners).

The 4th benefit of doing planks is that they improve general well-being.

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. Most planks require a fully extended torso and body that is the opposite of a seated position. The tension release that planks provide is uplifting for the body and the soul. The sense of accomplishment after doing a plank workout can also improve how you feel about yourself.  Completion of a few simple planks that can be done anywhere can help elevate energy levels and create a positive mood.

Lastly, as I stated earlier, planks can improve balance and they can help improve posture.

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a Physioball (intermediate to advanced exercises). To test and strengthen your balance, try a side plank.  Intermediates can add a leg raise.  As you perform these planks regularly, you’ll find that you are able to sit up or stand up with more ease and feel taller.

 Above is a ½ Side plank example. Both legs are extended and stacked, while the bottom forearm is bent for support and balance.

The key is starting at your fitness level… if a plank on the knees is the safest way for you to start, start there!   You can start with a five-second plank and do three sets as a beginner. For an intermediate focus, try staring with 20 second planks or add a side plank with extended legs or a Physioball to increase the difficulty.  Advanced plankers can alternate arms and legs for more of a challenge or do the reverse plank adding the ball as shown above.

If you’d like help starting a planking program, consider health coaching.  I can help you co-create a plan and give you the accountability you need to keep moving forward.  Please note health coaching is not personal training in which a precise plank plan is developed.