Most of you would have done a plank, there are lots variations. Let’s take a deeper look into the muscles and technique.
The main purpose of a plank is to work your core muscles, however many other muscles get a great workout in supporting you.
The main core muscles are
Rectus Abdominis, sound confusing but this one is just the 6pack muscle, it’s the top layer of your stomach muscles.
Transverse abdominis, this one sits a little deeper and is the main one supporting your spine.
Obliques, these ones run down the side of your waist between the ribs and hips and also help you bend to the side. They will kick in to help stabilise you.
You may also feel your plank through your shoulders and chest, these muscles are also working to help you stay up and maintain your form.
Variations of the plank
Elbows and knees
Elbows and toes
Hand and toes (Aka leg pull prone)
Side planks on elbows and knees
Side plank on elbows and toes
Key Techniques points
Maintain a neutral spine (keep your back straight) avoid letting the hips drop and the back arching, if you feel pain in your lower back its usually because you have let it arch.
Avoid sinking in between the shoulder blades (imagine a hook between your shoulder blades lifting you to the ceiling, this will stabilise your shoulders.
Engage your core by drawing you belly button up toward the spine.
Ensure your elbows are directly under your shoulders.
