If you had to pick one exercise to challenge your core with, the plank should be first on your list. Just scratching the surface here, the plank can do a lot more than just help you strengthen your core. It also can help to ignite your metabolism and improve circulation to your brain. However, the reason why people may not see these results is that they are doing them wrong or they just are just doing the same ol’ variation over and over again.
Today, I am going to share with you why the plank is so beneficial, how effective it is, how it works the whole body, as well as challenge you with a 5-minute plank series.
Planks performed on your toes and forearms engage your transverse abdominis, rectus abdominis, obliques, and glutes. There aren’t many exercises that effectively work so many muscles at the same time, yet these are the exercises that are super important to do to keep your body strong as a whole unit and not accidentally neglect some muscles.
Why each muscle in a plank is equally important –
- Your transverse abdominis muscle increases abdominal pressure. Having your abdominal pressure challenged increases your strength which then allows you the ability to lift more weight.
- Challenging your rectus abdominis can improve your performance in things like jumping.
- Strengthening your obliques are important for more everyday activities like bending and twisting at the waist.
- Having strong glutes take the pressure off the back. If your glutes are weak then your back tries to take over but if your glutes are strong then your back can perform normally which can reduce injury and those that feel lower back pain.
Planks are an exercise that you should be able to do for minutes on end if you are doing them correctly. When you are performing a plank you really want to make sure that you are engaging your core and not allowing it to relax. The engagement of your core and glutes, should make your core start to burn anywhere between 30 to 60 seconds, if you are a seasoned athlete.
Next time, you really want to work your core, try out this 5-minute exercise.
5-minute plank series
Each variation will be performed for one minute. There isn’t any rest, so make sure to build your transition times to move from one exercise to the next within your minute performing each variation.
one minute fore arm plank
one minute side plank (30 seconds left, 30 seconds right)
one minute straight arm plank
one minute side plank (30 seconds left, 30 seconds right)
one minute plank jacks
Looking for more core workouts? Check out these 6 lower ab exercises.
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- The Abs-Tightening Workout You’re Not Doing—But Should Be
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- 6 Lower Ab Burners
- Workout this Weekend in just 20 Minutes
- How to Perfect the Plank!
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