How to Plank: Feel Stronger, Longer

A plank simple in theory. But that doesn’t mean it’s easy. And if you ask anyone who knows a thing or two about building a strong core, the word plank will come out of their mouth. So here’s how to plank. Here’s how to feel stronger while you hold it longer.

The Plank Pose: A Total Body Exercise

The plank pose (elbow plank, specifically), is fairly basic on the surface. Lie on your matt with your toes on the floor, elbows under your armpits and hands flat down. Lift your legs, hips and torso off the floor so that the only thing touching the ground are your forearms and toes.

There you go, you’re planking!

Now hold.

Things just got harder, didn’t they?

A Plank Works More Than Just Your Abs

The plank is a core exercise that builds strength and stability throughout your entire body. No equipment needed.

The primary muscles that are going to feel the burn are ab related: your recuts abdominus, transverse abdominus and obliques. But the longer you hold a plank with good form, the better sense of the exercise’s power you’ll get.

You’ll feel your erector spinae, the muscles that run up the sides of you spine, working too.

And your glutes! The longer the hold, the faster you’ll recognize the benefit of a strong butt during this particular exercise.

Your shoulders get a workout during planks too. It’s their job to play a literal supporting role (holding up your torso), during the plank.

The Many Ways Planks Benefit Your Body (beyond total body strength)

You know planks are good for you. But do you know how good for you? The benefits are numerous, even beyond the strength results mentioned above…

#1: Improved Posture

Your core muscles support your spine. Which means the stronger they are, the safer and more erect you can hold your posture. Because planks work your muscles from legs to shoulders, the natural result is improved posture.

Good posture helps to protect you from muscle imbalances which goes a long way in decreasing your risk of injury both inside and outside of the gym. Even small imbalances paired with small movements can cause issues down the line. The better your posture, the higher your chances of staying injury free.

#2: Prevent or Decrease Lower Back Pain

Taking posture one step further…

A lot of back pain is caused by muscle imbalances due to long bouts of sitting. Because planks develop the strength and stability of your core and back muscles, you’re better able to move and live pain free.

The more you practice holding a strong plank with good form, the more natural it will become for you. You’ll find that in everyday life – sitting, standing bending over – you move with ease and confidence. Mobility will benefit. Bone health will benefit. And living pain free drastically improves quality of life.

#3: Improve Coordination and Balance

Have you ever stood on one leg, or done a sport that requires stability and thought “wow, my balance is horrible”? You might have blamed your legs or flailing arms at the time. And while they do play a role in balance, it really comes down to your core.

Your core is your balance center. Think about it. If all of the muscles from your glutes, up your spine, across your sides and up your torso are collectively super strong, you’re going to have more control, more stability, and more strength to hold yourself steady. Planks work every one of those muscles.

And the better you balance is, the abler you are to control your body. You develop the strength and confidence to exactly what your limbs are doing, or should be doing, and when. Coordination win.

How to Build a Stronger Plank

One of the wonderful things about planks is that you can do them anywhere. And you can start any time!

The first step in building a stronger plank is to learn proper form.

Start from the floor up.

• Feet shoulder width apart
• Legs and glutes contracted
• Tailbone just slightly tucked so that the hips are in line with the spine without an arch in your lower back
• Spine – from tailbone to neck – stays long and neutral
• Core is engaged
• Arms and hands shoulder width apart

Visualize good form.

I tell my clients to imagine a string pulling there belly button up towards the ceiling but without sucking in. This usually works as a reminder to engage the core muscles without lifting your butt too high up in the air.

If you can visualize what a movement should look like you’ll be more able to nail your form. Even better? While visualizing perfect form, watch yourself in a mirror and mimic that.

Work in variations.

Planks are tough! So don’t stress it if you’re having a hard time holding an elbow plank. There are variations that you can use as you’re getting started to build strength and confidence.

• Straight Arm Plank – an elbow plank but with hands flat on the ground and arms straight.
• Knee Planks – elbow or straight arm plank with knees on the ground.
• Incline Planks – straight arm plank with hands elevated on a bench, step or other sturdy platform.
• Pike Plank – plank form but with your butt pushed up towards the cieling.

Sweat the Small Stuff!

A couple of tips to remember while planking:

Don’t hold your breath! It’s easy to confuse holding your breath with tightening your core, but the last thing you want is to pass out while doing your plank exercise.

Press away from the floor. As you start to fatigue, it’s natural to sink the joints towards the floor. Resist! Actively press the floor away from you. You’ll maintain good posture, keep the core muscles engaged and protect your shoulders.

Remember, your neck is part of your spine. Don’t tuck your chin too far down towards you sternum or lift it towards the ceiling. Neutral is nice.

Slowly Build Your Hold Time

Planks are one of those exercises that really benefit from tracking. If you want to get better at planking, you have to practice!

Try a plank. Hold for as long as you can with good form. Record your time. Give yourself 1-2 days off and then try again. Aim to beat your last time!

Add Complexity

Once you’ve mastered the basics, it’s time to have some fun! Add more complex variations as you feel stronger to test your strength, balance and stamina. Plus, these keep it fun!

• Active Planks – hold plank form and then slowly draw your abs up (your back will round slightly), and then back down to a neutral hold.
• Plank Up Downs – start in a straight arm plank. Lower yourself down to the ground by placing one forearm down followed by the other until you’re in an elbow plank. Return to a straight arm position by pushing up to a hand on one side, followed by the other.
• Plank DB Drag
• Side Planks – from a straight arm plank hold, drag a dumbbell across the floor from hand to hand.
• Commandos – start in a straight arm plank. Draw your right knee up to meet your right elbow, contracting the obliques to do so. Step back and repeat on the other side.