Plank is a Challenging Exercise
What is a Plank?
The plank is one of the most well-known and effective exercises used to strengthen the muscles of the abdomen, back, forearms, and shoulders. In addition to strengthening muscles, this exercise also helps improve balance, endurance, and overall body strength. In this article, we aim to educate and provide more detailed information about this exercise, including its history, types, and benefits.
The plank exercise is one of the most widely used and effective movements for strengthening the core muscles of the body. This exercise challenges you to hold your body in a static position using only your body weight and without any equipment. While performing the plank, you strengthen your abdominal, back, and arm muscles by maintaining the posture.
To perform this exercise, you should position yourself on your forearms and extend your body in a straight line. Then, hold this position for a few seconds, gradually increasing the duration over time.
Although it may be a bit challenging at first, with consistent practice and effort, you can perform this exercise effectively and strengthen your muscles. Additionally, the plank is a static movement that helps improve balance and body stability.
How was this exercise invented?
Origin of the Plank Exercise:
The origin of the plank exercise is somewhat complex and can be traced back to several different roots. In fact, this exercise, as one of the foundational movements, has multiple origins that have evolved over time with the development of physical fitness.
The Original Inventor of the Plank Exercise:
The plank exercise is named after its inventor, Benjamin David Plank, a German physiologist. He created this movement in the 1970s to strengthen the back and abdominal muscles. Initially, the movement was known as the “Plank Exercise” and quickly gained popularity among athletes in the years that followed.
The Second, Less Likely Narrative:
However, some sources link the plank exercise to Joseph Hubert, one of the pioneers of modern physical training in the 20th century. Hubert mentions a core exercise called the “Plank Exercise” in his book titled “Militarization”. In this exercise, athletes would hold a position similar to the plank for extended periods while carrying heavy objects to strengthen their skeletal muscles.
In the following decades, the plank became recognized as one of the fundamental exercises in physical training. With advancements in exercise science, it evolved into an effective method for strengthening the core muscles and improving balance and body stability. Overall, the plank exercise transitioned from a simple movement in Hubert’s book to one of the most popular and widely used exercises in athletes’ training programs.
7 Plank Exercises
Knee Plank
Level: Beginner
Equipment: No equipment needed
Lie on the floor and position your elbows directly beneath your shoulders. Place your hands flat on the ground and engage your core.
Slowly lift yourself up, keeping your forearms and knees on the ground, until your body forms a straight line from your knees to your head.
Hold this position for as long as you can. If your abdominal muscles start to shake, don’t worry; it’s a sign that you are engaging and strengthening your core muscles.
Full or Standard Plank
Level: Intermediate
Equipment: No equipment needed
Start in a push-up position.
Bend your elbows so that your forearms are on the ground, positioned directly beneath your shoulders. This way, your body will form a straight line from your feet to your head.
Tighten your core and focus on the space between your hands to ensure your spine remains in a neutral position.
Hold this position for as long as you can.
Side Plank
Level: Intermediate to Advanced
Equipment: No equipment needed
Lie on your right side with your legs stacked on top of each other. Then, position your forearm directly beneath your shoulder.
Engage your core and lift your hips off the ground, ensuring your body forms a straight line from your feet to your head.
Hold this position for as long as you can. If possible, aim for 30 seconds.
Then, repeat the same movement on your left side.
Knee-to-Elbow Plank or Mountain Climbers
Level: Advanced
Equipment: No equipment needed
Start in a plank position, with your hands placed shoulder-width apart on the floor.
Engage your core muscles and keep your spine straight.
Lift your right leg towards your right elbow.
Then return your right leg to the full plank position.
Repeat this movement on the left side, bringing your left leg towards your left elbow.
Plank Push-Up (Plank with Push-Up)
Level: Advanced
Equipment: No equipment needed
Start in a forearm plank position.
Then, using your forearms, push yourself up into a hand plank position.
Perform a basic push-up, then return to the forearm plank position using your elbows.
Continue this routine until the specified number is reached, as instructed by your coach.
Note that throughout the movement, your body should remain straight and without any bending, with only your hands moving.
Swiss Ball Plank Circles
Level: Beginner
Required Equipment: Swiss Ball
Kneel on the floor and place your forearms on the Swiss ball.
Lift your knees off the floor and transition into a plank position.
Engage your core and keep your back straight. You may feel a slight shake, which is normal as this exercise focuses on core stability.
Roll the ball in controlled circular motions, as if you’re stirring a cup of tea.
Swiss Ball Plank with Underbelly Roll
Level: Advanced
Required Equipment: Swiss Ball
Start in a push-up position (plank on your hands) and place your feet on the Swiss ball.
As you lift your hips, engage your core to roll the ball towards your chest.
Hold for a brief moment, then return to the starting position.
10 Visual Motions of Plank
Plank exercises are numerous. Keep in mind that there are far more variations of plank exercises than the ones we’ve taught you above. We have tried to teach the most popular and practical movements in full. In the next section, in the image on the right, you will see 10 more illustrated plank exercises, with their names listed as headings. If there is enough demand for more plank exercises, we will make sure to continue teaching other plank variations in full.
The names of the 10 exercises shown in the image are as follows:
Standard Plank
V-Plank (or Open Hand Plank)
Hand Plank with Alternating Shoulder Touch
Bird Dog Plank (Opposite Hand and Foot)
Single Arm Extended Plank
Side Plank with Leg Lift
Dumbbell Row Plank (Boat Row Plank)
Side Plank
X-Plank
Reverse Plank
5 Benefits of the Plank Exercise
1. Strengthening Core and Back Muscles:
The plank exercise significantly helps strengthen the core and back muscles. These muscles are essential for maintaining body strength and endurance, and performing this exercise improves their performance.
2. Strengthening Forearm and Shoulder Muscles:
In addition to the core and back muscles, the plank exercise also helps strengthen the forearm and shoulder muscles. These muscles are crucial in many sports like volleyball and basketball, and performing this exercise helps strengthen them.
3. Improving Balance and Endurance:
The plank exercise specifically helps improve body balance and endurance. By performing this move, an individual will be able to hold the plank position for longer periods and have greater stamina for other physical activities.
4. Reducing the Risk of Injury:
By strengthening the muscles through planks, the body becomes more resilient, reducing the risk of injury in other sports. Additionally, the pressure on the joints is decreased, making them less susceptible to injury.
5. Improving Mood and Reducing Stress:
Performing the plank exercise helps improve mood and reduce stress. It stimulates the release of happiness and feel-good hormones in the body, enhancing mental well-being. Additionally, doing planks as a morning workout can help an individual start their day with energy and positivity.
Conclusion
The plank exercise is recognized as one of the best exercises for strengthening the body’s muscles and improving endurance and balance. Given its many benefits, the plank has become a fundamental and essential movement in all fitness programs. Undoubtedly, performing this exercise helps individuals prevent potential risks to the body and also enhances performance in other sports.
Although this exercise may seem difficult for beginners, with practice and by performing different variations, anyone can master it. Therefore, it is recommended that everyone incorporate the plank exercise to improve their body’s endurance and balance.
Ultimately, it can be said that the plank exercise is considered one of the best movements for strengthening the body’s muscles, reducing the risk of injury, improving endurance and balance, reducing stress, and enhancing mood. For this reason, it should be included as a fundamental exercise in every fitness program, and individuals are encouraged to perform it to improve and strengthen their bodies.
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