What muscles do the plank work

Ah, planks.

We may earn commission from links on this page, but we only recommend products we back. Why Trust Us? Planks are the ultimate test of total-body strength, not just your core. This targets a wide range of muscles, especially the rectus and transverse abdominis, Blades says. The rectus abdominis are the front muscles in the abdomen that support the muscles of the spine and help keep organs in the abdomen area in place. In fact, a weak TVA is often the culprit of lower back pain. You can further engage your shoulders and back muscles in a plank when you grip the floor more with your fingers and hands.

What muscles do the plank work

Planks can help work your core muscles, as well as your upper and lower body. There are different types of planks that may have slightly different benefits. The plank is a full body exercise, meaning it targets muscles of the upper body, core, and lower body. In particular, your rectus abdominis , obliques, and transverse abdominis are utilized 1 , 2 , 3. The rectus abdominis is the top layer of muscles of your stomach. It helps cinch your waist and stabilize your back muscles 4 , 5. Furthermore, your inner and outer obliques and spinal erectors back muscles are engaged during the plank. When the obliques on both sides of your body work in tandem, they also provide a stabilizing effect, particularly by holding the ribs and hips in alignment 1 , 2 , 3. The muscles of your upper body, such as the trapezius , rhomboid major and minor, latissimus dorsi, pectorals chest muscles , serratus anterior , deltoids, biceps, and triceps, also work hard during a plank 2. Your core muscles and lower body are highly connected, which means both help stabilize your body during the plank. Collectively, these muscles help stabilize and strengthen your hips 2 , 6.

There is only constant contraction on a head-to-toe scale that must be held until you can hold it no more.

The plank is a fantastic way to build core strength and endurance. In this guide, we dive into detail about all things plank. The plank mainly works four muscle groups, your rectus abdominus, transverse abdominus, internal obliques and external obliques. Typically, these muscles are used to flex the spine e. Your Transverse Abdominus: Your transverse abdominus are your deeper core muscles responsible for stabilisation of your torso, as well as maintaining good daily posture. Your transverse abdominus works in the plank to hold you stable and braced.

Planks are the ultimate test of total-body strength, not just your core. This targets a wide range of muscles, especially the rectus and transverse abdominis, Blades says. The rectus abdominis are the front muscles in the abdomen that support the muscles of the spine and help keep organs in the abdomen area in place. In fact, a weak TVA is often the culprit of lower back pain. You can further engage your shoulders and back muscles in a plank when you grip the floor more with your fingers and hands. Keeping a neutral spine will also help relieve pressure on your neck and make holding a plank less uncomfortable. When people think of their core, they tend to think only about their abs—but the powerhouse includes your hips and low back, too. In fact, your hips play a big role in making your planks stronger. Your hips are connected to your lower abs aka the lower part of your rectus abdominis , so engaging these muscles will help you hold the position longer with proper form.

What muscles do the plank work

The plank exercise is a great way to do just that. The plank works several muscle groups in the body, including abdominal muscles, back muscles and shoulder muscles. By strengthening these particular muscle groups, you can improve your posture and reduce your risk of injury while exercising. The abdominal muscles are worked during the plank exercise by engaging them to keep your torso stable throughout the movement. This helps to protect your spine from any sudden movements or jerks that could cause injury. Your back muscles also get a workout as they help support your upper body weight while keeping it in line with the rest of your body. Finally, working on strengthening those shoulder muscles will help improve stability when performing other exercises such as push-ups or pull-ups. In addition to improving strength and stability, planks can also be used as part of a warmup routine before more strenuous activities like running or lifting weights. If done correctly however, planks can provide numerous benefits for both amateur fitness practitioners and garage gym owners alike.

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How we reviewed this article: History. PSA: If you are lifting weights, you need to be warming up properly. Here are two plank alternatives for you to try. But core includes your hips and low back, too. It places your body at a slightly different angle and is a good first step in learning a proper push-up. If the programme looks too easy, you can either increase the times or swap the exercises for more challenging variations. The way you personally choose to add the movement should depend on your current fitness level, as well as your fitness goals. If you find the plank too difficult or are looking for an extra challenge, there are many variations of this exercise to try. With many variations available, the plank is a great core workout for people of all exercise levels. Understanding Heart Rate Zones for Effective Workouts Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Ah, planks. But anyone who's ever taken a group fitness class knows that they are a deceptively difficult exercise.

For instance, once you can learn to activate your deep core muscles during a plank, it will be easier to brave your midline when doing compound movements like the deadlift , clean, and squat. If you're looking to change up your ab and core routine, check out these surprising benefits of plank exercises. Just make sure you can hold with perfect form, and let that dictate how long you hold. Screw pinkies into the ground and away from the body to activate lats. How to Get a Workout in While Traveling. Medically reviewed by Daniel Bubnis, M. Or, those who find that their wrists are sore following doing planks. The moment any of them fail and your form falters, the clock stops and the set is over. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. The rectus abdominis are the front muscles in the abdomen that support the muscles of the spine and help keep organs in the abdomen area in place. In fact, your hips play a big role in making your planks stronger. If you just move your arms or leg on their own, it works these muscles less, if you move your arms and legs at the same time, the deadbug works these muscles much more.