Planks are a key exercise to train your abdomen, whether you are a beginner or advancing. Here you will learn its correct technique as well as different variations that fit your current level.
Abdominal exercises are one of five groups of exercises to include in your training program. We do not train the abdomen to burn fat in that area ( it does not work ), but to become the fittest and healthiest version of ourselves.
To train it better, we need to understand it: the abdomen is more than what you see in the mirror, but is made up of a cylinder of muscles that surrounds your spine. It has a front muscle wall, two sides and one back.
The main function of this abdominal cylinder is to provide a base to produce, reduce or redirect force with our arms and legs while stabilizing and protecting the spine. In other words, the abdominal muscle team stabilizes the spine while you walk , lift weights, or play sports. Given this function, a primary way to train the abdomen is with exercises that resist movement of the spine, not that generate movement. Planks are one of the key exercises to achieve this.
They are an exercise that I use with practically all of my clients, both beginners and those who are more experienced.
Let’s see how you can incorporate planks into your training program.
The two types of plank
For practical terms, we can classify abdominal exercises into two main categories:
- Front abdominal exercises: they mainly work the front wall of our abdominal cylinder, that
is, the rectus abdominis (the six-pack). - Lateral abdominal exercises: they mainly work the lateral wall of our abdominal cylinder,
that is, the obliques.
So, we can divide the plates into two categories front plank and side plank. Let’s look at the correct technique first, and then look at variations depending on the level of difficulty.
the correct technique
The same thing that applies to any exercise also applies to planks: look for quality, not quantity. It’s better to do 20 seconds well done than 60 seconds half done.
Basic technique of the front plank
– Keep a straight line between your hip and head.
– Contract glutes (super important). It will keep you from arching your lower back; if you arch it your abdominal muscles will stop working. Instead, by contracting the glutes and rotating your pelvis you will activate the abdominal muscles up to two times more.
– Push forearms toward the floor. That the spine does not “sink” between your shoulders.
– Keep your eyes on a point between your hands. Don’t turn forward.
– Breathe. Or put the other way around: don’t hold your breath.
– View the plank as an exercise where you consciously contract your muscles , not one where you’re just passively waiting for time to pass.
Basic technique of the side plank
– Keep a straight line between your feet, hips, shoulders, and head. May your hip not sink or rise.
– Keep a straight line between your elbow and shoulder of the arm that is resting on the floor.
– Push your arm toward the floor. That your shoulder does not go towards your ear.
– Breathe. Or put the other way around: don’t hold your breath.
– From bad technique to good technique side plank from good to bad technique
How much to do?
Instead of counting seconds, I prefer to count breaths. This way you focus more on a correct execution of the exercise.
Do 2-3 sets of 6-15 breaths. Take long exhalations and short inhalations.