Planks: Types, benefits and the correct way to do them

Through its various iterations, the plank has grown in stature as well as popularity for its versatility as well as the ease of doing it. Which is primarily the reason it has been performed in workouts of all kinds around the world. Some of its variations are listed below:

• Straight arm plank
• Forearm plank
• Side plank
• Chaturanga Dandasana (yoga)
• Leg raise plank

Although there are more variations, the plank is the most popular in its original avatar, the forearm plank where the body is propped up on the elbows and toes.

Contrary to popular belief, the core of the human body doesn’t just comprise the abs, which means, a person with a set of six-pack abs isn’t necessarily going to have a strong core. Core muscles hold the centre of your body together, connecting the upper and the lower half of the body, and allow you to resist external forces along with making the limbs move in the direction you would want them to.

The plank, as a result, becomes essential in challenging the core muscles and building them up for greater efficiency throughout the body, while some variations also activate other muscle groups as well. Here are some of the benefits of doing planks:

• Improves core strength: As has been mentioned above, performing the plank consistently will see positive effects on all the abdominal muscles, obliques (side of the stomach) as well as the hip muscles. This helps you during your gym workouts and running with an enhanced ability to lift heavier weights and be able to run more efficiently.
• Improves posture, stability and balance: The positive effects of the plank includes an improved sense of posture. Erratic lifestyles usually tend to show up with chronic pain in the neck, shoulders and the lower back, because of poor overall posture, and planks help in correcting that by strengthening the core muscles. It also lends to more stability in the body and a better balance throughout the limbs.
• Reduced risk of injury: Improved performance in the gym or any fitness activity, or even while moving furniture through a stronger core also means lesser chances of you suffering an injury.
• Increased metabolism: The general rule of weight training exercises is that they continue to burn calories long after you have stopped working out. Planks puts the same rule into effect thanks to its strength-training functions.
• Psychological benefits: Exercise itself has several psychological benefits, and planks help in banishing the negative effects of sitting all day in front of a desk, or in awkward postures while lying down on the couch. The plank helps ease the stress in the muscles and joints in the arms and legs that have been constricted due to the lack of movement throughout the day.
• Improved flexibility: Strengthening the arms, legs as well as hip muscles allow you better flexibility in the body to be able to perform other tasks with more ease. The stronger your core muscles are, the more you’re able to perform stretches, allowing your limbs to move that much more.

Muscles worked

Abdominal and core muscles

While planks are extremely effective at attacking the core muscles, some can get bored by the monotony. But there are several exercises that can be performed in its place to continue working on achieving stronger core muscles:

• Leg raises
• Crunches
• Mountain climbers
• Russian twist
• Flutter kicks

Strengthening the core is no easy task but an important one. Whether you are a gym freak, like to run or play a sport, a strong set of core muscles go a long way into improving your performance. The limbs work in synergy with the core muscles to be able to perform physically challenging tasks in an efficient way, preventing you from straining other muscle groups.

The plank is the perfect exercise even for people who can’t find the time to get to a gym or a park, as it can be easily performed at a place big enough to lie down. All it takes is a few minutes of time to perform, but you can extend your workout for as long as you can hold a plank!