The core is the centre and the base of all your movements. Plank is one of the best exercises to do in order to build amazing core strength and stability. Here are 6 variations of plank that will jazz up your workouts.
A strong and stable core is an invaluable asset not only in sport and physical activity but in daily life. A strong core is the key to better balance and postural control which goes hand in hand with efficient, strong and powerful movements. As a bonus, a strong core can reduce back pain, relieve pressure on other areas of your body and risk of injury. In short, the core is the centre and the base of all your movements.
Your core is made up of a range of muscles surrounding the midsection and is the central link that connects your upper and lower body together. You have two main types of muscle that you can target your transverse and rectus abdominus. Your transverse abdominus is concerned with maintaining posture, keeping your midsection upright and preventing slouching. Your rectus abdominus are those visible muscles - your six-pack if you like. The plank focuses on the transverse abdominus which in turn helps your rectus abdominus more prominent.
Therefore, exercises targeting different areas are a must in order to train your core muscles in balance. The active plank develops uniquely beneficial core strength that translates to almost any activity performed in everyday life. Unlike crunches and sit-ups (targeting your rectus abdominus), the plank protects your spine by bracing to maintain stability, resist rotation and effectively transmit strength and power to the arms and legs. When performing a plank, the focus should be on maintaining tension and stability from the core to enable mobility at the extremities when needed.
You don’t just have to wait for a gym session to work your core (although it will be more intense if you do) you can work this while studying or working at your desk, in the Library, on the bus or even when walking. Tense your midsection and pull your belly button towards your spine as much as you can, release by roughly half. You should still feel tension but not so much that you cannot hold it, your core is now activated and working. You can increase this feeling by tensing your pelvic floor.
5 quick tips to improve your plank holding efficiency (work harder - not longer):
- Engage and hold every muscle in your body (upper back, core, glutes, thighs) so that no one can move you.
- Resist someone moving your hips, you should be as still as possible, you may need a friend for this. Alternatively, place a light loop band on your hips (that is anchored on the rig and pull your hips to the side) - this will help you to fight against the band.
- Speak to one of our gym team if you need help setting this up
- Low plank: Pull elbows under your body. This will engage your core and lats (your large back muscles) way more making you more stable and strong in position.
- High plank: Screw your hands into the floor. This will also engage your core and lats way more.
- Avoid releasing the tension from the above-mentioned cues, and hold the plank for as long as you can maintain the tension. If any of your muscles get tired and your technique gets compromised - relax for 15 seconds, reset and repeat again.
It is way more efficient to hold the plank at nearly maximum effort in short intervals with small breaks, in comparison to holding a wobbly plank for as long as you can. Simply because the max effort will be more effective for max performance and it is more likely you can get injured by holding the ‘wonky’ plank forever. Think of the plank like a normal exercise you do and structure it in your workouts with sets, reps and a smaller time goal.
Start at 15 seconds per hold until you have the hang of the more intense holds and build-up. Technique is the number one priority here, so prioritise technique overtime every time.
6 Plank variations to jazz up your workout and test your capabilities
Plank body saw
- Rock back and forward - moving through ankles as much as you can back onto heels and as much as you can forward on your tiptoes
- Maintain your hips in line with the whole body, throughout the move
- Avoid collapsing into your shoulders
Progression: Walkouts with hands forward
Regression: Incline body saw
Plank toe taps
- Resist moving your trunk; maintain stable trunk
- Move slowly - it is a stability exercise (the slower you move, the more muscle will engage to help you balance)
Progressions: decline toe taps
Regression: shoulder taps
Bear plank
- Wrists in line with shoulders, knees in line with the hips
- Hover your knees only a few inches off the ground.
- Maintain straight back throughout, think that you have a tray of cocktails on your back that you cannot spill out!
Progression: moving back and forward, or side to side while in the bear plank position
Regression: Bear plank hovers (holding the hover for a couple of seconds)
Swiss Ball Plank Knee Tucks
- Feet on the ball, hands on the floor.
- Screw your hands into the floor, creating tension throughout the whole body.
- Slowly with control bring your knees towards chest, with control extend back
- FYI: The ball will be moving side to side, which creates instability.
Tip: Keep even pressure/weight distribution through the feet and move slowly.
Progression: Single-leg knee tucks
Regression: elbows/hands on the ball plank hold
TRX Plank Pikes
- Screw your hands into the floor to engage lats
- Flex the ankles (toes pointing to shins) to create more engagement through the body
- Lift your hips as high as you can (aiming to get over the head) and with control lower to a plank position
Progression: Atomic Pike (+press-up)
Regression: TRX plank hold (on elbows or hands)
Side Plank
- Elbow directly under your shoulder, forearm flat on the floor
- Head is in line with your spine. Hips in line with your body
- Feet are heel to toe stance (top leg in front of the bottom)
- Pull the ribs towards the hips
- Avoid collapsing on the shoulder -
Progression: Side Plank leg raises
Repression: Side plank with bottom knee on the floor
If you do find you have the holy grail of technique, strength and endurance the two Guiness World Records for a plank belong to Canadian Dana Glowacka and Czech Josef Salek. Dana achieved her record in the USA back in 2019 and stayed in a plank position for an amazing 4 hours, 19 minutes and 55 seconds. Josef achieved his record more recently in May 2023 over in Pilsen, Czech Republic and held his plank for a staggering 9 hours, 38 minutes and 47 seconds.
I don’t know about you, but I’d rather get the benefits from my plank and get on with my day. Efficiency, effectiveness and strength without the need to spend a day planking.