You don’t need equipment, you can do it anywhere and train your entire body in just a few minutes: The Plank is one of the best bodyweight exercises – and it never gets boring, as there are numerous variations.
Anyone who has tried them before knows the phenomenon: Every time you count the seconds with trembling abdominal muscles and a red head in the forearm support, you ask yourself: “How long do I have to last with planking so that the exercise also brings something?!”
The answer: not even that long, every now and then 30 to 60 seconds is enough. Because with the plank, it is not only the duration of the exercise that is the decisive factor, but the technique.
Which muscles are trained in the plank?
Before we get to the practical subtleties, we clarify the theory: Which muscle groups are trained with the plank?
Primarily, the plank activates the following muscles:
- Straight Abdomen (Rectus Abdominis)
- Transverse abdominal muscle (transverse abdomen)
- Internal and external oblique abdominal muscle (internal oblique muscle abdominis, external oblique muscle abdominis)
- Posterior abdominal muscles (musculus quadratus lumborum and musculus iliopsoas)
- Erector Spinae
In addition, planking trains the upper back, shoulder muscles, large chest muscle, buttocks and thigh muscles.
This makes the plank a classic full-body exercise. By the way, regular planking can prevent back pain and improve posture.
Step-by-step instructions for the Plank
This is how the plank works on the forearms, also called forearm support:
- Lie on the floor with your stomach and place your elbows under your shoulders.
- The forearms are parallel to the body, the palms point towards the ceiling. Alternatively, you can interlace your hands.
- Keep your neck straight and fix a point between your hands.
- Push yourself up and support your body with only the tips of your toes and forearms. Your body forms a straight line – avoid both a hollow cross and a round back.
- Build tension by pulling in the belly button, pressing the knees, tightening the bottom and pushing the heels away from you.