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Do you want to strengthen your core while engaging multiple muscles simultaneously? Planks are a go-to exercise for many. This simple yet powerful exercise targets multiple muscle groups, including your abs, back, shoulders, and even glutes, making it a go-to move for building strength and stability. In this article, we’ll dive into the many benefits of planks, guide you through proper form, and explore variations to keep your routine fresh and challenging. We’ll also highlight common mistakes to avoid and share a video tutorial to ensure you’re nailing your technique. Plus, we’ll recommend complementary ab exercises to round out your core workout. Ready to master the plank and elevate your fitness? Let’s get started!

What Muscles Do Planks Work?

Planks engage a multitude of muscle groups, let’s identify them:

Primary Muscles

  • Core Muscles: Planks work your core muscles, which include the abdominal muscles (rectus abdominis -referred to as the six-pack-  transverse abdominal, the external and internal obliques, and the pyramidalis muscle), as well as the pelvic floor muscles, erector spinae, and lumbar muscles.It engages the transversus abdominis, rectus abdominis, internal and external oblique muscles.

Secondary Muscles

  • Shoulders: Deltoids and some internal muscles making up the rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis)
  • Chest: The pecs are the muscles in the chest, including the pectoralis major, pectoralis minor, serratus anterior, and subclavius
  • Trapezius – Triangular muscles extending over the back of the neck and shoulders
  • Rhomboids –  Muscles located in the upper back in between the scapula
  • Gluteal muscles – Glutes
  • Quadriceps – Muscles in the front of the leg

Benefits of Planks

  • Fat Burning: Planks help burn more calories due to engaging multiple muscles simultaneously.
  • Endurance: This exercise works on your slow-twitch muscles which enable longer endurance.
  • Better Posture: They strengthen your core which helps keep your spine in alignment, strengthen your back, and improve your posture. This helps prevent injuries and gives you a more confident look.
  • Less Back Pain: Planks keep your back healthy and your core strong, helping prevent and deal with back pain.
  • Greater Balance: Planks work on your stabilizing muscles, making you more stable, agile, and improving your balance. This, in turn, helps you avoid injuries.
  • Increased Focus: This exercise entails holding a position for a certain amount of time, which helps improve your ability to focus under tension. The longer you hold, the more focused you can become, and vice-versa.
  • Versatility: Planks only require your body weight making them highly versatile and allowing you to workout anytime, anywhere, and without the need for equipment.

How to Do Planks

The idea of the plank is to keep your body perpendicular to the ground in a prone position (facing down) while you hold yourself on your hands or forearms and keep your core tight and your hips off the floor. Here are the most common plank variations:

Low Plank /Forearm Plank

This is the basic plank which is executed on your forearms ⬇️

  • Lie face down on the floor or an exercise mat
  • Place your forearms on the mat, ensuring your elbows are directly under your shoulders
  • Your palms can be flat on the floor or clasped together
  • Tighten your abdominal muscles as if you’re bracing for impact
  • Keep your spine neutral—avoid letting your back sag or your hips rise too high
  • Push through your forearms and toes to lift your body off the ground
  • Your body should form a straight line from your head to your heels
  • Keep your head in a neutral position, gazing slightly ahead of your hands
  • Engage your glutes and legs to support the position
  • Aim to hold the plank for 20-60 seconds, depending on your fitness level.
  • Focus on controlled breathing—inhale through your nose and exhale through your mouth.
  • Slowly lower your body back to the mat, keeping control as you descend.
  • Rest and repeat as needed.

High Plank

This variation of the plank is more advanced as it is executed on your palms ⬇️

  • Begin on the floor with your hands directly under your shoulders and knees under your hips
  • Step one foot back at a time, straightening your legs so your body forms a straight line from head to heels
  • Tighten your core muscles by pulling your belly button toward your spine. Avoid letting your hips sag or your lower back arch
  • Keep your neck neutral by gazing at the floor a few inches in front of your hands
  • Your shoulders should stay directly above your wrists, and your hips should remain level with your shoulders
  • Maintain this plank for your desired time, typically starting with 20–30 seconds and working up to longer holds as your strength improves

Additional Plank Variations

Those two versions are not the only plank variations. Here are additional plank variations:

Plank Mistakes

  • Not tightening your abs: Working your core muscles is the target of the exercise. When you don’t engage your ab muscles, you allow other muscle groups to take over instead.
  • Raised butt: Many times, people raise the butt/hips higher than necessary, which doesn’t allow the core to be properly engaged. Your body should form a straight line.
  • Sagging: Don’t allow your hips, head, or shoulders to sag. Maintain your body in alignment from head to toe.
  • Hands too close: Don’t place your hands too close together – this can throw off your balance
  • Holding your breath: Proper breathing allows you to hold the plank for longer periods and keeps your brain and lungs oxygenated.

🛑 If you have an existing condition, you should consult with a physician to assess your current state and learn about any precautions you should take before you start exercising. If you have injured discs, you may want to avoid flexing your spine and try crunches instead.

Plank Video

Planks (Low Plank High Plank)

Core Workout

You can complete your core workout by incorporating the following exercises: 

Planks are a cornerstone of core training for a reason—they’re simple, effective, and deliver incredible benefits for your entire body. By strengthening your core, improving posture, and engaging multiple muscle groups, planks offer more than just a great core workout—they’re a key to better overall fitness. Yet, proper form is crucial to reaping the full benefits and avoiding injury, so avoid the most common mistakes and focus on alignment and technique over duration. Ready to plank your way to progress? Start today, and let your hard work pay off! 💪

 👉🏻 If you’re struggling to see results, stay consistent, or create effective routines, don’t go it alone. A coach can offer the guidance, support, and accountability you need to reach your goals faster and with greater confidence. Reach out today—you’re closer than you think!

Lift, Burn more Fat, Get Stronger, and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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