The plank is a static exercise that effectively strengthens the core muscles, improves posture, and develops overall body stability.
It is suitable for people of various fitness levels and requires no special equipment.
The plank is performed lying on the floor, where the body is held in a straight line, supported by the forearms or palms and toes. During execution, the main muscle groups responsible for stabilization and movement control are activated.
Muscles engaged during the plank
Rectus abdominis: the primary muscle group that bears the load.
Transverse abdominis: keeps the abdomen pulled in and stabilizes the torso.
Oblique muscles: assist in maintaining balance and stabilizing lateral movements.
Spinal extensors: strengthen the lower back and support proper back alignment.
Gluteal muscles: help maintain the pelvis in a neutral position.
Deltoids and arm muscles: support the body on the forearms or palms.
Technique
Starting position:
- Lie on the floor face down.
- Lift your body, supporting yourself on your forearms and toes.
- Elbows should be directly under the shoulders, and forearms parallel to each other.
- Legs straight, feet shoulder-width apart or together.
Holding the position:
- Engage the core, glute, and thigh muscles to keep the body in a straight line from head to heels.
- Avoid arching the lower back or raising the pelvis.
- Look down, keeping the neck in a neutral position.
Completion:
- Hold the position as long as you can without losing proper form.
- Gradually increase the duration of the hold.
Variations
Classic forearm plank: a basic version for beginners.
Plank on hands: increases the load on the shoulders and arms.
Side plank: emphasizes the oblique muscles.
Plank with leg lift: makes the exercise more challenging by adding glute activation.
Dynamic plank: shifting support from forearms to palms or adding movements.
Weighted plank: increases the load with additional weight (e.g., a plate on the back).
Plank on a stability ball: increases instability, requiring greater core activation.
Benefits
Core strengthening: develops deep muscles that provide spinal stability.
Improved posture: strengthens the muscles that support the back and prevents slouching.
Minimal injury risk: static load eliminates sudden movements and reduces the likelihood of injury.
Functionality: improves balance, coordination, and stability, beneficial in other exercises and daily life.
Versatility: suitable for training at home, in the gym, or outdoors, without special equipment.
Common mistakes and how to avoid them
Arching the lower back: increases the load on the spine.
Engage the abdominal and glute muscles, keeping the pelvis neutral.
Raising the pelvis: reduces the load on the core muscles.
Keep the body in a straight line from head to heels.
Shoulder hunching: creates unnecessary tension in the neck and upper back.
Relax the shoulders and keep the shoulder blades in a neutral position.
Too short hold: the effectiveness of the exercise is minimal with insufficient time.
Start with 20–30 seconds and gradually increase the duration.
Breathing: holding your breath reduces endurance.
Breathe deeply and evenly, controlling your inhales and exhales.
Comparison with other core exercises
Leg raises while hanging: more focus on the lower abs.
Crunches: isolate the rectus abdominis but engage the core less.
Russian twists: develop the oblique muscles but require less static endurance.
