There are countless ways to stay fit and healthy, but one exercise that shouldn't be overlooked is the plank. This classic exercise is known for engaging all the muscles in your body and requires no equipment. If you've ever wondered what makes the plank such a great exercise, which muscles it targets, and how to make sure you're doing it correctly, then keep reading.
Which muscles does the plank work?
The plank is a comprehensive exercise that engages muscles in the upper body, core, and lower body. Let's take a closer look at each muscle group and how it benefits from this exercise.
Core muscles: While balancing your body weight on your arms and toes, the plank primarily targets your abdominal muscles. The rectus abdominis, obliques, and transverse abdominis are all engaged during this exercise. The rectus abdominis, also known as the “six-pack abs,” is the superficial layer of muscles in your stomach. On the other hand, the transverse abdominis is the deep layer of abdominal muscles, often referred to as the “corset” muscle. It helps tighten your waist and stabilize your back muscles. Additionally, your internal and external obliques, as well as your erector spinae (back muscles), play a role in maintaining stability and alignment.
Upper body muscles: The plank also works the muscles in the upper part of your body, including the trapezius, rhomboids, latissimus dorsi, pectoral muscles, serratus anterior, deltoids, biceps, and triceps. These muscles work intensively to support your body in the plank position.
Lower body muscles: Your core muscles and the muscles in the lower part of your body work together to stabilize your body during the plank. The quadriceps and glutes, which are attached to your abdominal and lumbar muscles, help strengthen and stabilize your hips. Your hamstrings also come into play as they assist in maintaining a straight line from your trunk to your legs.
Benefits of the plank:
Now that we understand which muscles the plank targets, let's explore the benefits that come with regular practice of this exercise.
Abdominal strengthening: Developing a strong core is crucial for everyday activities. Whether you're carrying groceries or playing sports, your core plays a vital role. The plank is exceptional for building muscular endurance, which refers to your muscles' ability to sustain exercise over time. By contracting your muscles in one position throughout the movement, the plank is an effective isometric exercise. Regular practice of the plank has shown to improve core strength and endurance.
Reduced risk of injury: Unlike certain abdominal exercises that can put excessive pressure on your neck and lower back, such as sit-ups, the plank activates the abdominal muscles with lower compressive forces. This can help reduce the risk of injury while still effectively working your core.
Reduced lower back pain: A strong core has been shown to decrease lower back pain and the risk of injury. Your abdominal muscles provide support to your lumbar spine, contributing to structural stability and assisting in pelvic movements. By increasing the stability of your lumbar spine, the plank can help alleviate and prevent lower back pain. If you already experience chronic lower back pain, it's always best to consult a healthcare professional before starting a new exercise program.
Improved performance: Since your core muscles are connected to your upper and lower body, it's no surprise that they play a significant role in various athletic movements. A strong core is associated with increased power, maximal strength, running performance, upper body rotation, and a lower risk of injury in sports activities. While further research is needed, incorporating the plank into your exercise routine can provide multiple benefits for your overall fitness.
In conclusion, the plank is an incredible exercise that engages all muscles in your body without requiring any equipment. By primarily targeting your core muscles and providing overall strengthening and stability benefits, the plank is a must-add to your fitness routine. So, the next time you're looking for an efficient and effective exercise, give the plank a try and experience the incredible benefits it has to offer.
