Plank exercise: how to do it correctly

Together with the top coach of the World Class network Ekaterina Nekrasova

We’ll figure out how to diversify and complicate the basic exercise if you’re already bored with doing a regular plank.

The plank is one of the best exercises for working your core muscles. It's no secret that such a simple exercise involves the whole body: the abs, buttocks, muscles of the legs, back, shoulders and arms. All these muscles are responsible for various movements. The plank helps relieve back pain, improves posture and flexibility. The classic form of this pose is a static exercise that should be held for as long as possible. Beginners can start with 30 seconds, and pros can master 3 minutes or more. But what if you want to diversify your training somehow? Various variations of planks come to the rescue.

What muscles work in the Planck exercise?

receive the most load : back and abs . The muscles of the arms (shoulders, biceps, triceps), buttocks, thighs and calves are also included. Sometimes the press is not felt during exercise. Try to consciously tense it, as if pressing your stomach to your back. This is how you tighten the transverse abdominis muscle and do the Plank exercise correctly.

Related articles: Effective abdominal exercises for men Abdominal exercises in the gym for girls

photo: plank exercise, what muscles work

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Plank for weight loss

Is it possible to lose weight by doing planks? Of course you can (no). To lose weight, a healthy person needs to burn more calories than he consumes in food. Those. To burn fat, any exercise is suitable for you, the main thing is proper nutrition with a calorie deficit.

The plank itself doesn't burn many calories. That is, if all you do is plank for a minute a day, you will not lose weight. But it is necessary to include it in the training program for beginners (for men, for women).

If you have already decided that you will do the plank for weight loss, and then they tell you that nothing will work out, then do not close the page! You will be able to lose weight , especially if you have already decided to exercise regularly. Below in the article there is a plank program for 30 days, it is suitable for beginners. Plus you will need a nutrition plan: Proper nutrition for weight loss: weekly/daily menu. With this plan you will definitely lose weight, but it’s unlikely without changes in your diet.

How to do the Plank exercise correctly

The elbow plank seems like a very simple exercise. You get into a pose and stand. At home, you don’t even need to buy a fancy yoga mat. But it can be useful if they hurt when you lean on your elbows. Then place something soft under your elbows.

The plank has several features that will help not only train the necessary muscles, but also not harm the spine.

How to do the Planck exercise correctly:

Place your elbows on the floor. The shoulders (the part of the arms from the elbow to the back) should be perpendicular to the floor. Elbows strictly under the shoulder joint. The angle between the forearm (the part of the arm between the hand and the elbow) and the shoulder is 90 degrees.
Place your feet shoulder-width apart or slightly narrower.
The back and legs should form one straight line. The buttocks do not stick out upward and do not fall down.
The abs are tense. With the help of your abdominal muscles you support your spine.
The neck is also in line with the back and legs.
How long should you hold the bar? From 30 seconds to as long as you can with the right technique. (Interesting to know what the world record ?)

This type of plank is ideal for beginners. But if you can hold the correct plank for 2 minutes, then try more complicated types of exercise.

Video: how to hold the bar correctly

Useful tips

Here are some useful recommendations for those who are just starting to master the bar:

Beginners can at first rest on the floor not with their feet, but with their knees;
At the initial stages, you can perform the exercise for 10-15 seconds, the main thing is to maintain the correct body position (it should be a straight line);
It is necessary to carefully monitor your breathing (muscles need large portions of oxygen);
The optimal number of approaches within one workout is 3-5, the break between them should not exceed 60 seconds (the muscles should remain “warm”).

So, the plank can safely be called one of the best basic exercises; both experienced athletes and beginners can introduce it into their training. Performing the exercise does not require additional equipment, does not take much time, but at the same time provides high-quality static load on all muscle groups.

Press Side Plank: doing the exercise correctly

Press Exercises with a wheel (roller) for the press

Errors in the elbow plank exercise

Elbows spread out to the sides (wider than shoulders) or too far back/forward. Elbows should be shoulder-width apart, strictly under the shoulder joint.
Raising or lowering the head down. This is dangerous because it may cause problems with the neck. Keep it strictly in line with your back and legs.
Lifting the buttocks up or down, closer to the floor. This happens when it’s already difficult to hold the bar. If you can no longer keep your buttocks in line with your legs, then the plank exercise is over.
Bend in the lower back. To support your back, tense your abdominal muscles, then there will be no arching.

The benefits and harms of planks

Benefit: strengthening the muscles of the back, abs, buttocks. The load on the muscles in the plank is static. And to train muscles, it is important to give them both dynamic (any exercise where you move, squeezing and stretching muscles) and static load.

Harm. The plank may be harmful if you have back or neck diseases. And you are additionally loading them without consulting a doctor. Or if you do the plank exercise incorrectly, your buttocks sag, you lift your neck, etc. (possible errors are described above).

What happens if you do planks every day?

Don't expect a miracle. The plank is an exercise that helps strengthen all muscles, mainly the core (abs, back). But this alone will not help you lose weight (without a diet), and for muscle growth and general physical fitness you need to do not only the bar, but also other exercises, incl. cardio and strength training (for men, for women).

But everyone starts somewhere. If you don’t have time to go to the gym or buy dumbbells for home, study the details of different training programs and exercises, but want to start exercising, start with planks at home. Try this program for 30 days, with rest every 5-6 days:

What is the effectiveness of the plank?

The plank is a global exercise that involves almost all large and small muscle groups. For this reason, it is difficult to perform. The isometric mode of work is also activated: the muscles are tense for the shortest possible time and are in a static position. They are in a state close to ischemia: blood vessels and capillaries are pinched, the muscle receives less blood and oxygen, there is no rest phase, metabolites accumulate, and the muscle fiber gets tired much faster than with a dynamic mode of operation.

The plank is a great exercise for building strength and core stability. With a strong core, limb movement becomes more economical, synchronized and graceful, and coordination improves. Proper body movement in different trajectories through a strong core is one of the important goals of athletes.

Side plank

The side plank is more difficult to do than the regular plank. But it puts additional stress on the oblique abdominal muscles.

There are two options: side plank with emphasis on the elbow (simplified) and side plank with emphasis on the palm. You can also make it more complicated and do the exercise with rounding the body, lifting the legs, etc., there are different types of planks below.

photo: side plank exercise

How to do a side plank correctly

lie on your side and rest your elbow on the floor (arm bent at the elbow) or palm (arm straight), place your other hand on your belt or lift it up (more difficult);
important: elbow strictly under the shoulder, arm 90 degrees to the floor;
lower your hips to the floor;
lift your pelvis so that your whole body is in one straight line;
important: do not lift your pelvis too high up and do not lower it too low;
strain (squeeze) your abdominal muscles to keep your torso in line with your legs;
hold the side plank for 30 seconds, each time increase the time by at least 15 seconds.

photo: exercise side plank from the elbow

Features of increasing execution time

Exercise daily in several approaches - preferably three to four times (of course, if possible).
Every five days you need to make progress, that is, increase the number of executions or the duration of the “plank”.
Combine the plank with other healthy exercises or those prescribed by your doctor.
If you can withstand the exercise well for several minutes, you can proceed to more complex variations. After all, when muscles get used to the load, work efficiency decreases.

Exercise levels

Complicated types of planks

Although the plank is considered a simple exercise for beginners, it can be included in a training program of any complexity. But this will no longer be a regular elbow bar, but more complicated options.

Plank with alternating knees

This type of plank exercise can be done from the elbows or made more complicated - with emphasis on straight arms. Start with 5 repetitions with each leg and gradually increase.

Side plank with torso rotation

The option on the elbows is easier.

Do not lift your toes off the floor, try to turn your body perpendicular to the floor.

A more complicated version of the side plank with a turn, with arms not straight at the stop. As you go down, try to further twist your torso.

Side plank with steps

Try to tense your abs. This way you will not fall forward or backward while doing the exercise.

Side panel with fold

Emphasis on the elbow, because This type of plank is quite difficult. This requires a good stretch of the hamstrings (the back of your thighs). You can pre-do standing downwards with your toes touching to prepare the muscles.

Video: types of planks

Total. Plank - yes or no?

The plank is not a miracle exercise that will replace your training program. Yes, it gives strong abdominal and back muscles, especially for beginners. No, you won’t get by with weight loss alone. You need proper nutrition and a long-term training plan, not just a 30-day plan. Yes, the plank will have some benefits, but it can also cause harm - so do it correctly. You need to stand in a plank for 30 seconds or longer, plus try different types of planks (side planks, etc.) to increase the load. Look carefully at the photos and videos on how to do the exercise correctly without harm to your back and neck.

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What about contraindications?

Despite the fact that the exercise described in the article is seemingly harmless, in some cases it is still not worth performing. So, the main contraindications are given below:

injuries of the upper/lower extremities;
chronic diseases in the acute stage;
pregnancy, postpartum period;
diseases of internal organs;
excess weight (here it is allowed to perform on your knees, but the duration should not exceed 30 seconds);
intervertebral hernia;
hypo- or hypertension.

Hypertension