Abs

Plank

The plank is one of the most widespread exercises for the abdominal muscles. No equipment is needed, so it can be done anywhere. However, a common mistake is not tightening the glutes and allowing the body to sag. This means the abdominal muscles are not working, and instead, the passive musculoskeletal system, including the spine, bears the load. Read here to find out what you need to watch out for to perform it correctly.

Plank - the correct execution

  • Start in the plank position on the forearms
  • Feet and arms are shoulder width apart
  • Make sure the core is firm and push the lower back out (PPT)
  • Also keep the hips as straight as possible
  • Keep permanent tension in core and glutes

The exercise Plank is intended to be used as a hypertrophy exercise.

Which muscles are trained by Plank?

Primary trained muscles for Plank

  • Abs - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.

Secondary trained muscles for Plank

  • Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.

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Similar exercises to Plank

Abs

Mountain Climbers

The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.

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