The plank exercise is an effective way to strengthen all muscles in the abdomen, including those that stabilize the spine. Fitness experts recommend good form, balancing on the balls of the toes, and holding for 15-30 seconds per repetition. The exercise can be modified for beginners and can help develop core strength quickly.
The plank is considered a very effective abdominal isometric exercise. It is generally believed to be able to strengthen all the muscles in the abdomen, including the underlying muscles that help stabilize the spine. Fitness experts often recommend the plank exercise to those who want to build core strength, because it can also target the muscles in the hips and back to strengthen the entire core of the body. The exercise is usually performed by assuming a sort of push-up position, balancing on the elbows and the balls of the toes. The position is held for 15 to 30 seconds per repetition.
Good form is usually necessary to make this exercise provide its maximum benefits. To perform the plank exercise most effectively, fitness experts recommend using your abdominal muscles to keep your spine stable, rather than allowing it to sink toward the floor. Most people perform this exercise with their elbows on the floor, directly under their shoulders, and their forearms resting on the floor.
Balancing on the balls of your toes, as if you were going to perform a push-up, is generally considered the most effective form of this exercise. For those just starting to build core strength, the knees can be dropped to the floor, to modify the plank a bit. A modified plank can help users develop the core strength needed to progress to a full plank.
The table, or modified table, generally must be held for at least ten seconds. Those who have developed a higher level of core strength can hold this position for up to 30 seconds per repetition. The body must generally be kept in a stable line, to activate the muscles of the abdomen, hips and back.
Most fitness experts recommend sucking in your belly button toward the back of your body to prevent your back from sinking toward the floor. Raising the hips slightly above the level of the rest of the body can help those who struggle with this exercise. Tremor in this position is often considered a normal sign that your core muscles are activating and gaining strength.
This exercise can be difficult for those who don’t have a lot of core strength, especially since it generally works the transverse abdominis, which can be one of the innermost abdominal muscles, responsible for stabilizing the spine and core of the body. Most experts believe this muscle is more important for core strength than the rectus abdominis and obliques, which, when toned, can give the abdomen a “six-pack” appearance. While the plank can be a challenging abdominal exercise for many, most fitness experts believe that it can help strengthen the deep core muscles of the body very quickly.
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