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Backevofitness – Fitness Studio
Training
Marisa HeinzeFebruary 8, 2022

Core Muscles: 5 important planking exercises

Planking exercises - probably the longest seconds there are. Planks are rarely coveted, yet they are among the most effective exercises in sports anywhere. By constantly tensing the upper, back and abdominal muscles, the plank is not only good for the core, but even suitable as a total body workout. Which variations you can use and how long you should perform the plank, we tell you here!

Some advantages of Planks

Core exercises are an important part of a balanced training plan. However, apart from the occasional sit up and push up, core exercises are often neglected. Nevertheless, it is worthwhile to get the core muscles in shape. You have the following advantages:
  • No special equipment is required
You can do the planks without any equipment. If necessary, a mat is helpful, but even this is not obligatory. For many people, this will probably be one of the biggest planking benefits.
  • Core exercises improve balance and stability
Planks work the muscles in the pelvis, lower back, hips and abdomen to work together evenly. This leads to improved balance and stability - whether in sports or everyday life.
  • Strong core muscles make most physical activities easier
Strong core muscles make many activities easier, such as swinging a golf club or simply bending over to tie your shoes. Strong core muscles are also important for athletes, such as runners, because weak core muscles can lead to more fatigue, lower endurance and injury.
Weak core muscles can also lead to poor posture, lower back pain and muscle injuries. Strengthening your core can also help improve back pain.
  • Core exercises can help you reach your fitness goals
Whether you're a beginner taking your first steps toward regular exercise or a dedicated athlete looking to optimize your results, a well-rounded fitness program is the best way to achieve fitness goals.

1) The Classic Plank

Find a place with enough space for a yoga or exercise mat
  1. Assume a push-up position with your elbows under your shoulders and your feet hip-width apart.
  2. Bend your elbows and rest your weight on your forearms and toes, keeping your body in a straight line.
  3. Hold the position as long as possible. Make sure your spine and breathing are straight.
  4. Increase gradually to 30, 45 or 60 seconds.

2) Table Plank

Get into the quadruped position, pressing your hands into the floor and tensing your abdominal muscles. This will help you learn to keep your spine neutral. You can also pull your toes down and practice lifting your knees slightly off the floor. Doing a plank with your knees bent and raised can help you take some of the pressure off your feet while you build core strength.

3) Elevated Plank

Alternatively, you can do a plank with your forearms or palms resting slightly elevated on a bench or step. Position your forearms or palms on a flat, elevated surface with your elbows directly under your shoulders. Walk your feet back until your body forms a straight line. Try to maintain tension in the center of your body.

4) Plank with leg raises

For this variation, start in the plank position with only your forearms and the tops of your feet touching the floor. If this variation is a little too difficult for you, try supporting yourself on your hands instead of your forearms while performing the exercise.
  1. Now slowly lift one leg 5 to 8 centimeters off the floor.
  2. Count to two and then lower your leg back down. Return to the plank position.
  3. Change your leg and repeat the exercise.
  4. Perform two to three sets of 10 repetitions of this variation as well.

5) Plank with arm raises

Another way to add variety to the Plank is to alternate lifting one arm at a time while performing the exercise, shifting your weight to either the opposite forearm or palm. To perform this planking exercise, follow these steps:
  1. Start in the "standard" plank position.
  2. Gently shift your weight to one of your arms (or palm).
  3. Extend the other arm straight out in front of you.
  4. Hold the position for about five seconds, keeping your torso tense.
  5. Slowly return the extended arm to the starting position.
  6. Switch arms and repeat the exercise.
  7. Complete two to three sets of 10 repetitions of this variation as well.

Typical mistakes

Avoid these mistakes to prevent injury and train your core optimally.
  • Hunched back: When you arch your back, you lose tension in your abs and shift the load to your arms and shoulders instead. Make sure you keep your back in a straight position throughout.
  • Sagging hips are a sign that you've given it your all and are ready to stop exercising. For most people, if the hips sag during an exercise, it means that the abdominal muscles are already exhausted. In this case, place your feet a little further apart, focus on tensing the abdominal muscles.
  • Your head should be in line with the rest of your body and not sticking straight up. Your head should stay align with your spine.

Safety und Precautions

If you have a shoulder injury, you should avoid planking exercises. So stop the exercise as soon as serious pain occurs. During pregnancy, planks are considered safe for most people, although there may be concerns about abdominal wall stress. It is best to check with your doctor.

Just try it out

With the Plank you train all your core muscles, especially the rectus abdominis. You also train the abdominal muscles that run from the pelvis along the spine to the shoulder girdle.
Planking exercises are great for strengthening and stabilizing the core, which improves balance and coordination during everyday activities. A strong core can also support you in other physical activities and protect your lower back from injury.
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