The Power of Planking

It is not uncommon for someone to bang out hundreds of crunches or sit ups to achieve the ultimate midsection. I'm going to save your 20 minutes of your day by telling you that you are wasting your time, and that instead of doing hundreds of useless crunches, you should be planking instead.

Plank exercises are an important component of isometric training. For those of you who don't know exactly what isometric training is, it can most simply be defined as contracting your muscles against stationary resistance. Although your main reasoning for incorporating planks into your exercise regimen may be to improve your abdominal strength, you’d be pleased to learn that planks actually benefit several elements of both physical fitness and mental well being.

Building strength is probably the foremost important benefit of planking due to the multiple muscles it works simultaneously. Planks aid in strengthening your midsection, upper and lower body and back muscles. Plank exercises of course active your core muscles, while in turn stabilize your spine and hips, which aids in improving your posture. For those who have a weak back or skeletal deformities like scoliosis, such as myself, planks are one of the best exercises that you can do to promote good posture, prevent back injuries and build overall strength.

I am a huge advocate of incorporating planks into your daily workout regimen. However, because your abdominal muscles are a fast twitch muscle group, only doing traditional planks most likely won’t give you the results you’re looking for. Try encompassing the below plank variations to reap the most optimum results.

 

Dolphin Plank

Be sure that your shoulders are aligned over your wrists and the rest of your body remains in one straight line. Complete this plank either by holding for 30-60 seconds and repeat 2-3 times.



Side Plank Leg Lift

Place your right elbow on the ground with both legs extended, keeping your body in a straight line. Keep both feet flexed if you can and rest your left hand either on your upper hip or keep straight up in the air. Lift your outer leg up slightly higher than your top hip, keeping your spine lengthened and abs engaged, and then slowly lower your leg back to your bottom leg. Complete three sets of 15-20 repetitions on each side.

Plank with Knee to Chest

In a basic plank position, pull one knee in toward your chest slightly to the side of your body, alternating both sides. Complete for 45-60 seconds and repeat 2 or 3 more times.

* For more oblique work, you can add a twist to this exercise by pulling one knee to the opposite side of your body.

Plank with Kick Back

In a basic elbow plank, raise your leg off the ground as high up as you can while keeping good form, feet flexed and legs straight. Alternate both sides while completing for 45-60 seconds and repeat 2 or 3 more times.