What muscles do you work with the plank?


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In previous posts we have emphasized that, although we are in quarantine, we do not have to stop our exercise routines. There are a multitude of trainings that we can exercise in the comfort of our home.

One of them is the plank, one of the most effective exercises to tone the abdomen and torso. It is ideal for starting the muscles of the whole body and, in addition, it helps us improve posture, keep abdominal fat at bay and improve flexibility.

Muscles that are worked

Although the torso is mainly activated, the arms, chest, back, glutes and quadriceps, among others, also come into play.

We can divide them into:

Primary muscles: erector spinae, abdominal and transverse abdominis muscles.
Secondary muscles: trapezius, rotator cuff, rhomboid muscle, deltoid muscle (anterior, middle and posterior), pectoralis major, serratus anterior muscle, glutes, quadriceps, gastrocnemius muscle and hamstrings.

How is it performed?

It is also known as a “table” or “plank.” It is important that when exercising it we maintain the correct position, even if we do not make a specific movement, otherwise we could cause some injuries.

To begin, we must lie down with the torso down.
We bend our arms in a 90 degree position, in this way they are aligned with the shoulders.
The trunk has to be in a straight line from the head, continuing with the abdomen until reaching the heels.
We only support the forearms and the balls of the feet.
Your abs should be tight and your back in an arched position.
Hold the pose for 20 to 30 seconds.
Little by little you can increase the resistance until you reach the minute.

Young determined man training alone on street sports ground in sunny day

Benefits of the plank and abs

Having good abs reduces the risk of injury (helps improve neck and shoulder pain caused by poor posture)
Speeds up metabolism. It is ideal for those people who lead a stationary life model to be smooth movements.
Improves coordination. By working multiple zones, your body learns to act as a block and not as separate units. The plank makes the muscles work together. Additionally, adding variations to this exercise allows your balance to be perfected.
Boost your mood. Numerous studies have shown that exercising relieves and improves symptoms of depression and anxiety. Exercising the abs on a plank improves physical condition, which leads to us looking better and our self-esteem rises. In addition, we release tension and eliminate stress.

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