{"id":13417,"date":"2023-05-26T01:58:21","date_gmt":"2023-05-26T01:58:21","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/how-to-do-a-plank-properly\/"},"modified":"2023-05-26T01:58:21","modified_gmt":"2023-05-26T01:58:21","slug":"how-to-do-a-plank-properly","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/how-to-do-a-plank-properly\/","title":{"rendered":"How to Do A Plank Properly"},"content":{"rendered":"
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The core does not only exist to contract or bend over and over again, to twist and rotate, but also to resist rotational force. We need strong cores in order to maintain a stable torso while putting in work, whether it\u2019s lifting heavy things, carrying a heavy load, or transferring power from our hips while throwing a punch or a ball. Having that stable, strong core with the capacity to resist the influence of outside forces working to make it rotate or twist or bend is just as important as having the capacity to perform a million situps.<\/p>\n
Enter the plank. The key to success with it is right there in the name: you\u2019re forming an immovable, stiff plank with your entire body. From toes to head, you must be firm, not flaccid.<\/p>\n
Planks seem like the simplest exercise imaginable, and while they aren\u2019t that complicated, there are a few things to keep in mind.<\/p>\n
The plank is a total body effort. When you\u2019re in the plank position, every fiber of your being is resisting the pull of gravity. You must engage and tighten every inch of musculature in your body to resist collapse and maintain coherence throughout the line your body forms. During a plank, you are quite literally holding the line against the most omnipresent force in the known universe.<\/p>\n
And on and on and on. You\u2019re placing your spinal column in the most disadvantageous position imaginable, exposed along every inch to the pull of gravity. You\u2019re working\u00a0everything\u00a0<\/em>during a plank.<\/p>\n Research shows that planks make you stronger, particularly in the trunk muscle. They can even increase the thickness of your abdominal muscles. In people who are fairly untrained, simply doing nothing but planks for a few weeks will increase their overall fitness levels. Not just trunk strength, that is, but\u00a0general fitness<\/i>.<\/p>\n Studies show that incorporating planks into the training of athletes can reduce injury rates by making their bodies more resilient. It turns out that having strong, stable trunk muscles makes you more resistant to all the various forces acting on you during athletic activity.<\/p>\n In short, planks are exercise, and exercise improves almost every health marker you can imagine. The thing about planks is that they appear to be a low intensity, easy exercise that most people never even consider doing. To the uninitiated, a plank might look like doing nothing at all.<\/p>\n If you get bored of the traditional plank, there are other versions you can try.<\/p>\n Instead of placing your elbows directly underneath your shoulders, place them several inches in front of your shoulders, thereby lengthening the lever and increasing the difficulty. Research shows that this increases activation of various trunk muscles. The more your elbows stray ahead of your shoulders, the harder it gets.<\/p>\n Do the plank on your side, supporting yourself with one hand placed on the ground and one edge of your foot wedged against the ground. Switch sides.<\/p>\n Get in the traditional plank position, only support yourself contra laterally\u2014either your left elbow and right foot touching or your right elbow and left foot touching.<\/p>\n Even if you never progress (or choose to progress) to the other plank variations, the basic plank, performed properly, will be sufficient for developing good core stability, strength, and overall resilience.<\/p>\n Got any more questions about planks? Drop them down below.<\/p>\nPlank Benefits<\/h2>\n
Plank Variations<\/h2>\n
Long Lever Plank<\/h3>\n
Side Plank<\/h3>\n
Contralateral Plank<\/h3>\n
Things to Remember<\/h2>\n
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