Plank

Plank is an isometric exercise that primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. Additionally, it engages secondary muscle groups such as the shoulders, chest, and glutes, although to a much lesser extent. The core is the primary target of this exercise, while these secondary muscles provide stabilization and support.

Planks are a beginner-friendly exercise that requires no equipment and can be performed anywhere. They are often recommended for building core strength, improving posture, and enhancing overall stability. Unlike dynamic exercises, planks focus on endurance by engaging muscles for an extended period.

Planks are widely popular due to their simplicity and effectiveness. For optimal results, most people should aim to hold the plank position for 30 to 60 seconds per set, gradually increasing duration as core strength improves. Benefits of planks include improved spinal alignment, reduced lower back pain, and enhanced overall athletic performance. Additionally, incorporating variations such as side planks or elevated planks can help target different muscle groups and prevent workout monotony.

1. Begin by positioning yourself face down on the floor with your forearms resting on the ground and elbows directly under your shoulders.
2. Extend your legs straight behind you, keeping your toes planted on the ground.
3. Engage your core, keeping your body in a straight line from head to heels.
4. Avoid arching or sagging your lower back by maintaining a neutral spine.
5. Hold this position for the desired duration while maintaining steady breathing.
6. Lower yourself gently to the ground and rest before repeating.

Planks have a low risk of injury when performed correctly, but improper form can lead to discomfort or strain.

• Lower Back Strain: Letting the hips drop places excessive stress on the lower back. Engaging the core and maintaining a straight spine can help prevent this.
• Shoulder Discomfort: If the elbows are not aligned under the shoulders, excessive strain may be placed on the joints. Ensuring proper arm positioning can reduce this risk.
• Neck Tension: Looking forward instead of keeping the neck in line with the spine can lead to neck strain. Keep the head neutral and aligned with the body.