The Skinny on Planks

I love planks! It wasn’t always the case, but I have come to love planks for all the benefits they bring my core and body.

Here are a few benefits of planking:

  • Builds a strong core to help prevent injuries
  • Is a simple move that results in the greatest fitness gains
  • Relieves lower back pain
  • Overall improvement of posture, balance and mobility
  • A great-looking toned belly

 

A quick Google search will show you that planks are heavy boards used in construction, and this actually makes sense because your core IS your powerhouse: the center of your body which, when strengthened, builds the foundation for all movement.

Most people immediately associate their core with six-pack abdominal muscles, but your core is in fact made up of much more. It starts at the bottom of your ribs down to the top of the hip and continues all the way to the bottom of your pelvis. When you begin to plank and build a strong core, it means that you are building both core stability (the deep internal muscles closer to the spine) and building core strength (as abdominal crunches would). Got it?

 

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Warning! Planks are deceptive. They may look easy but when performed with proper form over a few minutes, holding a plank will solicit strength and endurance from multiple muscle groups at the same time and most of all, “ahem,” your deep and your superficial core.

If this wasn’t enough to get you down on the ground and start planking, did you know that almost every exercise has the potential to give you a mood boost? Yup, the link between exercise and mood is pretty strong and usually within five minutes of moderate exercise you can begin to feel the mood-enhancement effect. Planks are no exception. So, let’s do this!

How to Perform a Basic Plank Exercise

Begin by placing your forearms, knees and toes or tops of your shoes on the ground. Make sure your elbows are directly under your shoulders, like a sphinx, palms face down.

Brace your abdominals by gathering your lower ribs and contracting your mid and lower abs. Broaden your shoulder blades apart and pull them toward your pelvis as you exhale.

Push down firmly into your forearms and toes and lift your knees off the ground.

Make sure to hold your body in a straight line, keeping your pelvis and glutes aligned with your shoulders. Not higher or lower. Feel the tension throughout and keep the core engaged.

Maintaining your plank, contract your quads for a toned quality to the whole body. Pull your chin toward your chest to keep a neutral neck so there is no strain.

Make sure to breathe smoothly and avoid overly tensing any area especially in the shoulders or glutes. Keep scanning the body and remember to pull in your navel toward your spine so the core stays engaged. This effect is like that of a tight corset to keep the whole body connected and maintain a sturdier and safer plank.

Although a record eight hours, one minute accounts for the longest-held plank, you can start by holding a plank about 20 to 30 seconds. Rest for about 20 to 30 seconds between each rep and repeat three to five more times. Trying to hold the position too long may not be the best strategy at first. It is better to maintain proper form for a shorter period of time than to hold improper form for long.

Start doing the plank using your elbows and toes and progress up to a high plank, using your hands and toes when you feel you have built up your strength. Planking is considered one of the best exercises for core conditioning. As you become stronger, there are many variations you can try out to add intensity and to work different areas of your body.

Try these:

  • Increase your hold time
  • Plank performed on a stability ball
  • Try a side plank or a side plank with a leg raise
  • Alternate forearms to palms
  • Lift one foot of the floor

 

As you can see, sky is the limit. So invest on the best house ever (and comfortable clothing!) and building the powerhouse of your dreams.  Start planking!

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    Posted at 01:16h, 05 April
  • BewByncprer
    Posted at 01:20h, 05 April
  • Ladogydayobjege
    Posted at 01:36h, 05 April
  • dyewlyfieli
    Posted at 02:28h, 05 April
  • RewUtteneaftepe
    Posted at 02:28h, 05 April
  • Edidaxiafieni
    Posted at 02:38h, 05 April
  • Staginguisiopup
    Posted at 02:50h, 05 April
  • NeinenoUnredo
    Posted at 03:01h, 05 April
  • Cisinneriagma
    Posted at 03:23h, 05 April
  • keneDiemeva
    Posted at 03:41h, 05 April
  • PentyKery
    Posted at 03:47h, 05 April
  • FruigeFesyreurb
    Posted at 03:54h, 05 April
  • Rirmreria
    Posted at 04:06h, 05 April
  • FlooriFrannoste
    Posted at 04:40h, 05 April
  • Rireemnfruins
    Posted at 04:50h, 05 April
  • AlleltHaikila
    Posted at 05:02h, 05 April
  • icecrease
    Posted at 05:04h, 05 April
  • tinnadway
    Posted at 05:30h, 05 April
  • cheataccisbut
    Posted at 05:47h, 05 April
  • Werlyemella
    Posted at 05:53h, 05 April
  • Occuctiff
    Posted at 06:01h, 05 April
  • Titooptiory
    Posted at 06:01h, 05 April
  • ordensoreBoycle
    Posted at 07:23h, 05 April
  • effetaEssergy
    Posted at 07:27h, 05 April
  • BewByncprer
    Posted at 07:33h, 05 April
  • voleSnofe
    Posted at 07:41h, 05 April
  • Ladogydayobjege
    Posted at 07:59h, 05 April
  • Edidaxiafieni
    Posted at 08:26h, 05 April
  • Staginguisiopup
    Posted at 08:35h, 05 April
  • Cisinneriagma
    Posted at 08:43h, 05 April
  • dyewlyfieli
    Posted at 08:48h, 05 April
  • RewUtteneaftepe
    Posted at 08:48h, 05 April
  • PentyKery
    Posted at 09:05h, 05 April
  • NeinenoUnredo
    Posted at 09:36h, 05 April
  • addergeUlcepe
    Posted at 09:37h, 05 April
  • keneDiemeva
    Posted at 09:58h, 05 April
  • AlleltHaikila
    Posted at 10:25h, 05 April
  • Rireemnfruins
    Posted at 10:35h, 05 April
  • FlooriFrannoste
    Posted at 10:59h, 05 April
  • icecrease
    Posted at 11:31h, 05 April
  • Titooptiory
    Posted at 11:48h, 05 April
  • tinnadway
    Posted at 11:49h, 05 April
  • cheataccisbut
    Posted at 12:01h, 05 April
  • Occuctiff
    Posted at 12:20h, 05 April
  • Werlyemella
    Posted at 12:26h, 05 April
  • ordensoreBoycle
    Posted at 13:44h, 05 April
  • effetaEssergy
    Posted at 13:45h, 05 April
  • Cisinneriagma
    Posted at 14:04h, 05 April
  • Edidaxiafieni
    Posted at 14:12h, 05 April
  • voleSnofe
    Posted at 14:18h, 05 April
  • Staginguisiopup
    Posted at 14:19h, 05 April
  • Ladogydayobjege
    Posted at 14:21h, 05 April
  • PentyKery
    Posted at 14:26h, 05 April
  • BewByncprer
    Posted at 14:50h, 05 April
  • RewUtteneaftepe
    Posted at 15:06h, 05 April
  • dyewlyfieli
    Posted at 15:09h, 05 April
  • AlleltHaikila
    Posted at 15:48h, 05 April
  • keneDiemeva
    Posted at 16:11h, 05 April
  • NeinenoUnredo
    Posted at 16:11h, 05 April
  • Rireemnfruins
    Posted at 16:27h, 05 April
  • FlooriFrannoste
    Posted at 17:22h, 05 April
  • Titooptiory
    Posted at 17:42h, 05 April
  • icecrease
    Posted at 17:50h, 05 April
  • tinnadway
    Posted at 18:15h, 05 April
  • cheataccisbut
    Posted at 18:28h, 05 April
  • Occuctiff
    Posted at 18:46h, 05 April
  • Werlyemella
    Posted at 19:08h, 05 April
  • Cisinneriagma
    Posted at 19:34h, 05 April
  • PentyKery
    Posted at 19:48h, 05 April
  • Edidaxiafieni
    Posted at 20:02h, 05 April
  • ordensoreBoycle
    Posted at 20:05h, 05 April
  • effetaEssergy
    Posted at 20:06h, 05 April
  • Staginguisiopup
    Posted at 20:08h, 05 April
  • Ladogydayobjege
    Posted at 20:46h, 05 April
  • voleSnofe
    Posted at 20:55h, 05 April
  • BewByncprer
    Posted at 21:06h, 05 April
  • Tymnimicend
    Posted at 21:10h, 05 April
  • RewUtteneaftepe
    Posted at 21:30h, 05 April
  • dyewlyfieli
    Posted at 21:33h, 05 April
  • Rireemnfruins
    Posted at 22:19h, 05 April
  • addergeUlcepe
    Posted at 22:47h, 05 April
  • keneDiemeva
    Posted at 23:25h, 05 April
  • Titooptiory
    Posted at 23:31h, 05 April
  • FlooriFrannoste
    Posted at 23:32h, 05 April
  • icecrease
    Posted at 00:14h, 06 April
  • tinnadway
    Posted at 00:34h, 06 April
  • cheataccisbut
    Posted at 00:43h, 06 April
  • Cisinneriagma
    Posted at 00:54h, 06 April
  • PentyKery
    Posted at 01:04h, 06 April
  • Occuctiff
    Posted at 01:13h, 06 April
  • Werlyemella
    Posted at 01:40h, 06 April
  • Edidaxiafieni
    Posted at 01:50h, 06 April
  • Staginguisiopup
    Posted at 01:52h, 06 April
  • effetaEssergy
    Posted at 02:11h, 06 April
  • ordensoreBoycle
    Posted at 02:23h, 06 April
  • AlleltHaikila
    Posted at 02:29h, 06 April
  • Ladogydayobjege
    Posted at 03:07h, 06 April
  • BewByncprer
    Posted at 03:17h, 06 April
  • voleSnofe
    Posted at 03:24h, 06 April
  • RewUtteneaftepe
    Posted at 03:51h, 06 April
  • dyewlyfieli
    Posted at 03:54h, 06 April
  • Rireemnfruins
    Posted at 04:07h, 06 April
  • Titooptiory
    Posted at 05:19h, 06 April
  • addergeUlcepe
    Posted at 05:23h, 06 April
  • keneDiemeva
    Posted at 05:44h, 06 April
  • FlooriFrannoste
    Posted at 05:50h, 06 April
  • Cisinneriagma
    Posted at 06:14h, 06 April
  • PentyKery
    Posted at 06:20h, 06 April
  • icecrease
    Posted at 06:37h, 06 April
  • tinnadway
    Posted at 06:53h, 06 April
  • cheataccisbut
    Posted at 07:02h, 06 April
  • Staginguisiopup
    Posted at 07:36h, 06 April
  • Occuctiff
    Posted at 07:40h, 06 April
  • Edidaxiafieni
    Posted at 07:40h, 06 April
  • AlleltHaikila
    Posted at 07:50h, 06 April
  • Werlyemella
    Posted at 08:15h, 06 April
  • effetaEssergy
    Posted at 08:28h, 06 April
  • ordensoreBoycle
    Posted at 08:46h, 06 April
  • BewByncprer
    Posted at 09:35h, 06 April
  • Ladogydayobjege
    Posted at 09:37h, 06 April
  • Rireemnfruins
    Posted at 09:54h, 06 April
  • voleSnofe
    Posted at 09:58h, 06 April
  • RewUtteneaftepe
    Posted at 10:15h, 06 April
  • dyewlyfieli
    Posted at 10:16h, 06 April
  • Titooptiory
    Posted at 11:17h, 06 April
  • PentyKery
    Posted at 11:39h, 06 April
  • addergeUlcepe
    Posted at 11:58h, 06 April
  • keneDiemeva
    Posted at 12:05h, 06 April
  • FlooriFrannoste
    Posted at 12:11h, 06 April
  • icecrease
    Posted at 13:03h, 06 April
  • Tymnimicend
    Posted at 13:12h, 06 April
  • tinnadway
    Posted at 13:13h, 06 April
  • Staginguisiopup
    Posted at 13:20h, 06 April
  • cheataccisbut
    Posted at 13:21h, 06 April
  • Edidaxiafieni
    Posted at 13:32h, 06 April
  • Occuctiff
    Posted at 14:05h, 06 April
  • effetaEssergy
    Posted at 14:48h, 06 April
  • ordensoreBoycle
    Posted at 15:11h, 06 April
  • Rireemnfruins
    Posted at 15:46h, 06 April
  • Werlyemella
    Posted at 15:53h, 06 April
  • BewByncprer
    Posted at 15:56h, 06 April
  • Ladogydayobjege
    Posted at 16:10h, 06 April
  • dyewlyfieli
    Posted at 16:43h, 06 April
  • voleSnofe
    Posted at 16:43h, 06 April
  • RewUtteneaftepe
    Posted at 16:47h, 06 April
  • PentyKery
    Posted at 17:08h, 06 April
  • Titooptiory
    Posted at 17:15h, 06 April
  • keneDiemeva
    Posted at 18:29h, 06 April
  • FlooriFrannoste
    Posted at 18:35h, 06 April
  • Tymnimicend
    Posted at 18:42h, 06 April
  • NeinenoUnredo
    Posted at 18:42h, 06 April
  • Staginguisiopup
    Posted at 19:09h, 06 April
  • Edidaxiafieni
    Posted at 19:28h, 06 April
  • icecrease
    Posted at 19:32h, 06 April
  • tinnadway
    Posted at 19:40h, 06 April
  • cheataccisbut
    Posted at 19:48h, 06 April
  • Occuctiff
    Posted at 20:42h, 06 April
  • effetaEssergy
    Posted at 21:18h, 06 April
  • Rireemnfruins
    Posted at 21:37h, 06 April
  • ordensoreBoycle
    Posted at 21:44h, 06 April
  • BewByncprer
    Posted at 22:21h, 06 April
  • Cisinneriagma
    Posted at 22:33h, 06 April
  • Werlyemella
    Posted at 22:34h, 06 April
  • Ladogydayobjege
    Posted at 22:37h, 06 April
  • Titooptiory
    Posted at 23:03h, 06 April
  • dyewlyfieli
    Posted at 23:10h, 06 April
  • RewUtteneaftepe
    Posted at 23:11h, 06 April
  • voleSnofe
    Posted at 23:21h, 06 April
  • AlleltHaikila
    Posted at 00:05h, 07 April
  • keneDiemeva
    Posted at 00:47h, 07 April
  • FlooriFrannoste
    Posted at 00:53h, 07 April
  • Staginguisiopup
    Posted at 00:55h, 07 April
  • Edidaxiafieni
    Posted at 01:13h, 07 April
  • addergeUlcepe
    Posted at 01:18h, 07 April
  • tinnadway
    Posted at 01:57h, 07 April
  • icecrease
    Posted at 01:57h, 07 April
  • cheataccisbut
    Posted at 02:06h, 07 April
  • Occuctiff
    Posted at 03:07h, 07 April
  • Rireemnfruins
    Posted at 03:26h, 07 April
  • effetaEssergy
    Posted at 03:35h, 07 April
  • Cisinneriagma
    Posted at 03:52h, 07 April
  • ordensoreBoycle
    Posted at 04:09h, 07 April
  • BewByncprer
    Posted at 04:41h, 07 April
  • Titooptiory
    Posted at 04:53h, 07 April
  • Ladogydayobjege
    Posted at 05:02h, 07 April
  • Werlyemella
    Posted at 05:06h, 07 April
  • Tymnimicend
    Posted at 05:27h, 07 April
  • RewUtteneaftepe
    Posted at 05:32h, 07 April
  • dyewlyfieli
    Posted at 05:34h, 07 April
  • voleSnofe
    Posted at 06:02h, 07 April
  • Staginguisiopup
    Posted at 06:36h, 07 April
  • keneDiemeva
    Posted at 07:03h, 07 April
  • Edidaxiafieni
    Posted at 07:06h, 07 April
  • FlooriFrannoste
    Posted at 07:12h, 07 April
  • addergeUlcepe
    Posted at 08:03h, 07 April
  • icecrease
    Posted at 08:22h, 07 April
  • tinnadway
    Posted at 08:22h, 07 April
  • Cisinneriagma
    Posted at 09:15h, 07 April
  • Rireemnfruins
    Posted at 09:17h, 07 April
  • cheataccisbut
    Posted at 09:26h, 07 April
  • Occuctiff
    Posted at 09:34h, 07 April
  • effetaEssergy
    Posted at 09:50h, 07 April
  • ordensoreBoycle
    Posted at 10:33h, 07 April
  • Titooptiory
    Posted at 10:42h, 07 April
  • AlleltHaikila
    Posted at 10:47h, 07 April
  • BewByncprer
    Posted at 11:00h, 07 April
  • Ladogydayobjege
    Posted at 11:32h, 07 April
  • Werlyemella
    Posted at 11:39h, 07 April
  • dyewlyfieli
    Posted at 11:57h, 07 April
  • RewUtteneaftepe
    Posted at 11:59h, 07 April
  • Staginguisiopup
    Posted at 12:23h, 07 April
  • voleSnofe
    Posted at 12:42h, 07 April
  • Edidaxiafieni
    Posted at 12:59h, 07 April
  • keneDiemeva
    Posted at 13:24h, 07 April
  • FlooriFrannoste
    Posted at 13:33h, 07 April
  • Duccadociaptuth
    Posted at 14:25h, 07 April
  • Cisinneriagma
    Posted at 14:42h, 07 April
  • icecrease
    Posted at 14:46h, 07 April
  • tinnadway
    Posted at 14:47h, 07 April
  • NeinenoUnredo
    Posted at 14:48h, 07 April
  • addergeUlcepe
    Posted at 14:49h, 07 April
  • Rireemnfruins
    Posted at 15:10h, 07 April
  • cheataccisbut
    Posted at 15:53h, 07 April
  • Occuctiff
    Posted at 16:06h, 07 April
  • Tymnimicend
    Posted at 16:19h, 07 April
  • effetaEssergy
    Posted at 16:22h, 07 April
  • Titooptiory
    Posted at 16:36h, 07 April
  • ordensoreBoycle
    Posted at 17:03h, 07 April
  • BewByncprer
    Posted at 17:27h, 07 April
  • Ladogydayobjege
    Posted at 18:03h, 07 April
  • Staginguisiopup
    Posted at 18:13h, 07 April
  • dyewlyfieli
    Posted at 18:18h, 07 April
  • RewUtteneaftepe
    Posted at 18:29h, 07 April
  • Edidaxiafieni
    Posted at 18:53h, 07 April
  • voleSnofe
    Posted at 19:11h, 07 April
  • keneDiemeva
    Posted at 19:45h, 07 April
  • FlooriFrannost