Plank Exercises
In this article, we will discuss nine plank exercises to try.
Planks are a tried-and-true core exercise to build core stability and strength. With any plank, aim to keep your spine in a neutral position. You also want to contract your glutes, abs, quads and shoulders to get the most out of this movement.
How Long Should a Beginner Hold a Plank?
Most beginners should hold a plank from 10-20 seconds. Even advanced exercisers should only aim to hold a plank for 20-30 seconds. While 2 to 10 minute plank challenges remain popular, holding planks for a long time period negates the purpose. You can only really maintain maximal core tension for 15 to 30 seconds. After that, your form and stiffness usually degrades and you end up using poor form.
Holding planks for short bursts can also build better fitness and core stability than 2 minute planks. In most sports and training activities, you only need to tense or brace your core for a short time period. Training the plank for short durations helps you better match the core bracing demands of most sports and activities.
Do Planks Help Flatten your Stomach?
Planks help to build the strength and size of your core muscles, including your rectus abdominus, internal and external obliques and transverse abdominus.
However, planks do little to change the size or shape of your stomach. To flatten your stomach or better expose your abs, you need to achieve a relatively low body fat percentage. This is best accomplished by creating a calorie deficit and consuming fewer calories than you require to maintain your current size. Additionally, focusing on consuming adequate protein can help you maintain muscle while you lose body fat, including fat around your midsection.
Incline Planks
Incline planks can help you build the strength for elbow planks on the floor.
Place your elbows on a bench or table height surface. Set your feet behind you so that you can achieve a straight line from shoulders to toes. Hold 10-30 seconds. As you get stronger, reduce the height of your incline surface.
Elbow Plank
After achieving a solid incline plank, you can progress to a traditional elbow plank.
Get into an all fours position on a mat. Position yourself on your elbows, with your shoulders over your elbows. Place your toes on the ground. Keep your glutes, abs and legs tight and hold the position for 20-30 seconds.
Long Lever Plank
The long lever plank proves much more difficult than a traditional plank.
With this variation, you move your elbows under your forehead instead of under your elbows. Still make sure to keep your back straight, and remain tense through all your major muscle groups.
Alternating Shoulder Tap Plank
With this plank, you remain on your hands instead of your elbows. Keep your torso tight and still while alternating shoulder taps on each side. You can try 5 to 10 alternating shoulder taps before taking a break.
Chinese Plank
This exercise is actually designed to build strong glutes, in addition to a strong core. With this movement, you position yourself between two mats or benches. The benches should be far enough apart to accommodate the entire length of your body. Place your shoulder blades on one bench and your feet on another bench. Keep your core and glutes tight to maintain a straight body throughout. Hold 10-30 seconds.
Body Saw Plank
The body saw plank feels more difficult than an original plank and challenges you to keep a neutral spine while shifting your weight forward and back. Place your elbows on the floor, underneath your shoulders. Position your feet on sliders. Start in an elbow plank position. Next, shift your weight forward and back while keeping your spine neutral. Try 5 to 8 reps before taking a break.
Stability Ball Plank
The stability ball plank is deceptively difficult.
To perform this exercise, place your elbows on a stability ball. Then walk your feet back and hold an incline plank for 20-30 seconds before taking a break.
Side Plank
The side plank is an excellent choice to build your oblique strength.
Start on your side with your feet stacked. Place your elbow underneath your shoulder. Lift your hips toward the sky and hold for 15-30 seconds before switching sides.
Decline Side Plank
The decline side plank can serve as a useful progression once the original side plank begins to feel too easy. Try out the same technique as the side plank. However, place your feet on a 8-12 inch box to make the exercise more difficult.
Copenhagen Side Plank
This exercise trains your obliques, but also your adductors. Try a decline side plank. Then, take your bottom foot off the bench and squeeze your adductor to keep your feet close together. Hold 10-20 seconds before switching sides.
Final Thoughts
Hopefully this article gave you some plank exercise variations to add to your training routine. If you incorporate one or two of these movements into your training, you will surely improve your core strength and endurance!
