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.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Similar exercises to Plank
Dead Bug
The Dead Bug exercise falls under the category of core exercises and aims to strengthen the abdominal muscles. It is particularly effective for improving stability and control throughout the entire body. During the exercise, the arms and legs are moved alternately. It is important to keep the lower back in contact with the floor to maintain tension in the abdominal muscles.
A similar exercise is the Bird-Dog, where you start in a quadruped position instead of lying on your back.
Hollow Body Hold
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
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.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!