Before beginning any exercise, ensure you are dressed in comfortable clothing and have supportive footwear. It’s best to exercise in a spacious and uncluttered area. If you have knee or ankle concerns, consider using a gym mat or performing exercises on a grassy surface.

How to do a plank exercise:

  1. Start by positioning yourself face down on the floor.
  2. Place your forearms on the ground with your elbows directly below your shoulders.
  3. Extend your legs straight back, toes touching the floor.
  4. Engage your core, glutes, and legs to lift your body off the ground, forming a straight line from head to heels.
  5. Keep your body in this straight position, ensuring your back doesn’t sag or arch.
  6. Hold the plank for the desired duration (start with 20-30 seconds and progress from there).
  7. Lower yourself back down to the floor to rest.

Tips:

  • Keep your neck in line with your spine, looking down at the floor to avoid straining your neck.
  • Focus on breathing steadily throughout the exercise.
  • If you’re a beginner, you can start with a modified plank on your knees instead of your toes.

Planks primarily target the following muscles:

  1. Rectus Abdominis: The main muscle responsible for the “six-pack” appearance. Planks engage and strengthen this muscle to stabilize the core.
  2. Transverse Abdominis: The deepest layer of the abdominal muscles that wraps around the spine, providing crucial support and stability to the core during planks.
  3. Internal and External Obliques: These muscles run along the sides of the torso and are engaged to maintain proper body alignment and stability in the plank position.
  4. Erector Spinae: These muscles run along the length of the spine and help to maintain a neutral spine position during planks.
  5. Quadriceps: The front thigh muscles are activated to stabilize the knees and support the body’s weight in a plank position.
  6. Hip Flexors: These muscles are involved in stabilizing the hips and pelvis during the plank exercise.
  7. Deltoids and Trapezius: The shoulder and upper back muscles are engaged to maintain stability and support the upper body weight during planks.

Planks are a fantastic isometric exercise for strengthening the core and improving overall stability. It’s a highly effective bodyweight exercise that engages multiple muscle groups simultaneously without the need for any equipment.