What muscles do the plank work

Exhibit one: the plank.

Ah, planks. But anyone who's ever taken a group fitness class knows that they are a deceptively difficult exercise. A plank is an isometric exercise that involves getting into a push-up position, and then staying put, explains physical therapist Grayson Wickham , D. Yes, this equipment-free move works your core, upper body, and lower body. The best part? The plank is a safe and effective exercise for people of all fitness levels. Plus, there are thousands of variations of the plank you can incorporate into your routine to make it easier or harder, or to tweak which muscle it targets most.

What muscles do the plank work

Planks can help work your core muscles, as well as your upper and lower body. There are different types of planks that may have slightly different benefits. The plank is a full body exercise, meaning it targets muscles of the upper body, core, and lower body. In particular, your rectus abdominis , obliques, and transverse abdominis are utilized 1 , 2 , 3. The rectus abdominis is the top layer of muscles of your stomach. It helps cinch your waist and stabilize your back muscles 4 , 5. Furthermore, your inner and outer obliques and spinal erectors back muscles are engaged during the plank. When the obliques on both sides of your body work in tandem, they also provide a stabilizing effect, particularly by holding the ribs and hips in alignment 1 , 2 , 3. The muscles of your upper body, such as the trapezius , rhomboid major and minor, latissimus dorsi, pectorals chest muscles , serratus anterior , deltoids, biceps, and triceps, also work hard during a plank 2. Your core muscles and lower body are highly connected, which means both help stabilize your body during the plank.

Hit compound movements after your smaller, supportive muscles have already been taxed and tapped out for the day, and there is an increased risk of form flubs and injury. The muscles of your upper body, such as the trapeziusrhomboid major and minor, latissimus dorsi, pectorals chest musclesserratus anteriordeltoids, biceps, and triceps, also work hard during a plank 2.

We may earn commission from links on this page, but we only recommend products we back. Why Trust Us? Planks are the ultimate test of total-body strength, not just your core. This targets a wide range of muscles, especially the rectus and transverse abdominis, Blades says. The rectus abdominis are the front muscles in the abdomen that support the muscles of the spine and help keep organs in the abdomen area in place. In fact, a weak TVA is often the culprit of lower back pain.

There are many benefits of planking as planks are an excellent abdominal and core exercise. To ensure you keep your core strong and stable, add the plank to your ab workout program. Keep reading to find out plank exercise benefits, and different types of plank exercises along with instructions. Planking provides many physical benefits. Strengthening the core is an important aspect of any workout regimen. A strong and solid core looks and feels good. But more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture.

What muscles do the plank work

Planks can help work your core muscles, as well as your upper and lower body. There are different types of planks that may have slightly different benefits. The plank is a full body exercise, meaning it targets muscles of the upper body, core, and lower body.

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Similarly, the muscles in your neck, shoulders, arms, upper back, and legs will be called into action to keep your posture rigid and your body straight from head to heels. For a modified plank, Blades suggests dropping to your knees instead of holding yourself up on your toes. Increasing stability in the lumbar spine may help reduce and prevent lower back pain 9 , 10 , Though more research is needed, core stabilization exercises such as the plank paired with a well-rounded exercise program appear to be most effective at improving athletic performance 13 , As a result, few other exercises can compare to the plank when it comes to muscular activation and time under tension the undisputed king of muscle-building stimuli. Your Transverse Abdominus: Your transverse abdominus are your deeper core muscles responsible for stabilisation of your torso, as well as maintaining good daily posture. Your Internal Obliques: Located more towards the side of your abdomen, your internal obliques assist with hip and back stability during the plank, keeping your body level. What are they? Common mistakes when doing plank exercises. Engaging your abs, shoulders, back, and glutes, extend your legs back to straighten into a plank and hold. Here's an anatomy primer to help. In order to prevent your hips from sagging—a key point of proper form—you must engage another core muscle group that most people associate with the lower body: your glutes. When people think of their core, they tend to think only about their abs—but the powerhouse includes your hips and low back, too.

The move is a pretty common staple in core workouts. The catch: You have to learn how to do a plank the right way in order to gain the core benefits. When you do perform a plank properly, you will not only feel it in your abs , but also your back , shoulders , glutes , and even your legs.

Your core is made up of all the muscles that run from your neck to your pelvis, and wrap all the way around your torso. The deadbug is one of my most prescribed core exercises. These choices will be signaled to our partners and will not affect browsing data. Read on to learn how to perform it perfectly and optimize your results. The plank is a great exercise for increasing core strength, reducing the risk of back injury, and improving athletic performance. You can further engage your shoulders and back muscles in a plank when you grip the floor more with your fingers and hands. Fitness Exercise Tips. How Well Do You Sleep? Since the plank is such a low-impact exercise, there's no limit to how often you can include it in your training. There are plenty of other core exercises that you can use such as dead bugs and hollow hold progressions that will have a similar training effect. Your transverse abdominus works in the plank to hold you stable and braced. Many core exercises can lead to injury. For example, you could perform 2 sets of plank on Monday, Wednesday and Friday for a total of 6 sets per week.