I love the plank. It’s a great exercise to build core stability and muscular endurance, but there seems to be a focus on how long you can hold a plank, with less regard to how strong you hold it.
A plank with poor form held for five minutes is less effective than one perfectly executed for a minute, or even 30 seconds.
The world record for holding a plank is 10 hours (when do they pee?). There is no benefit to being able to hold a plank this long, except to brag that you did. I don’t know for sure, but I suspect there had to be broken form.
Even if you’re not striving for a ten-hour plank; a ten minute, or even a five-minute plank may be wasting your precious time and energy. The problem is that most people in pursuit of a longer plank will sacrifice quality for quantity. Their form will break, hips drop, muscle compensations occur, and the effectiveness leaks out like a pinhole in a tire with every passing second.
You need to stop when your whole body is shaking, and you feel pain in your back or hamstrings. There’s no benefit to suffering through a poorly executed plank.
Instead of focusing on planking longer, work to plank stronger. Do your planks in intervals, with focus on a strong plank for 30 seconds or up to a minute, then rest, reset and repeat. You’ll get more benefit and results from shorter stronger planks than holding a plank for three to five minutes with less than ideal form.
How to Plank Correctly
Starting in an elbow plank position, make sure your shoulders are directly over your elbows so that your upper arms are vertical.
Your body should be in a straight line from your shoulder to your ankles.
Keep your neck neutral (don’t hang your head)
Lay your hands flat on the ground in a straight line from your elbows. Press into your hands and forearms during the plank.
Engage (squeeze) your abs and Glutes as hard as you can for the duration of the plank.
Tuck your tailbone to increase ab contraction.
Start the timer and hold perfect form while squeezing your abs and glutes as hard as you can. When you feel shaky or any pain in your back, stop the timer. That’s your first interval. Whether it was ten seconds or a 45, rest, reset, and repeat the interval. Stop the moment your form breaks.
As you get stronger, build up to a minute interval, and you can progress by adding more sets, or plank variations instead of increasing your continuous hold beyond a minute.
PLANK VARIATIONS FOR A STRONGER CORE
Instead of spending five minutes holding a plank with compromised form, spend those five minutes more wisely by incorporating different plank variations to hit your core from every angle.
Although when most people think of the core, they envision six-pack abs, your core is all the muscles below your chest and above your thighs. These exercises ensure you are working to build a strong core from every angle.
A straight arm plank with shoulder taps builds anti-rotation strength and also works your shoulders. Keep your hips squared to the ground and do not allow them to rotate with the movement of the arms.
straight arm plank
straight arm plank with alternating shoulder taps
A straight arm side plank and elbow side plank also work your obliques.
straight arm side plank
elbow side plank
An elbow plank with alternating leg lifts also activates the glute muscles, works your legs.
elbow plank
elbow plank with alternating leg lifts
An elbow plank with lateral toe-tap also works the Gluteus Medius for strength in the frontal plane (lateral movements are essential for runners).
An elbow plank with spiderman crawl also targets the obliques and Gluteus Medius. Bring your leg along the side of your body to touch the outside of your elbow. Don’t raise your hips to make room for your leg; the movement is along the side of the body.
elbow plank with alternating lateral toe taps
elbow plank with spiderman crawl
A bird dog also strengthens your lower back. Keep your back as flat as possible as you lift opposite arm and leg simultaneously.
A superman also strengthens your lower back. You can’t tell in the image because of the grass length, but get your shoulders and thigs off the ground. It’s harder than it looks!
Bird dog
Superman
PLANK VARIATION CORE WORKOUT
Try this plank variation core workout with short rest to reset between each exercise. After two to four minutes you will have performed a more effective ab workout than a single five-minute plank.
Elbow plank - 15-30 seconds hold
Straight Arm plank with alternating shoulder taps - 15-30 seconds
Straight arm or elbow side plank- 15 seconds hold each side
Elbow plank with alternating leg lifts - 15-30 seconds
Bird Dog- 15 seconds hold each side
Elbow plank with alternating lateral toe taps - 15-30 seconds
Superman - 15 seconds hold
Elbow plank with alternating superman crawls (knee to outside elbow) 15-30 seconds
Let me know how it goes!
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