Planks
Planks engage multiple groups of muscles. They include the core, lower back, and glutes, which results in a more efficient workout for obtaining a toned midsection. Kurz states, "Firstly, the plank is a full-body exercise that goes beyond just targeting the abs. When performed correctly, it engages the glutes, quads, and even the upper body, particularly the shoulders. This comprehensive engagement of multiple muscle groups makes it a more efficient workout."
Murdock further expands on this and says, "Planks zeros in on the rectus abdominis, obliques, erector spinae, glutes, hip flexors, quads, and deltoids. I highly recommend this over crunches, especially if you are short on time. It’s also an excellent option for functional strength training."
Including workouts that target various muscle groups is not only excellent for your fitness in general, but it's also beneficial when it comes to gaining defined and sculpted abs.
Kurz offers great insight as to why planks are actually great for beginners too. "The plank is a more forgiving exercise, particularly for beginners. It has fewer key points to observe, reducing the potential for incorrect execution. In contrast, crunches require precise technique, and improper execution can often lead to lower back pain, especially for novices," he notes.
If executed properly and consistently, planks can deliver remarkable results such as core strength, improved stability, and a more defined midsection.
How To Perform Planks
Kurz explains step-by-step how to correctly perform planks: "Start Position: Begin in a kneeling position on the floor with your feet shoulder-width apart. Ensure your feet, ankles, knees, and hips are in a vertical plane, meaning your legs should be parallel. On an exercise mat or yoga mat, position your elbows directly under your shoulders and rest your forearms on the ground. Many people keep their hands in fists, but some flatten them out on the mat. Execution: Stack your elbows directly beneath your shoulders and extend your legs. Rest your weight on your elbows and your toes. Squeeze your glutes and core to create full-body tension. Key Points: Keep your body straight and maintain a strong and stable core throughout the exercise. Your body should be pushed up, bearing the weight on the forearms and feet. Do not let your hips drop towards the ground!" Noted!
It's not uncommon to struggle with proper form when trying planks, which can lead to feeling discouraged. However, you can always start fresh if needed, as practice makes perfect. Murdoch explains, "You can always work your way towards a goal (time and/or difficulty) and also scale back if you are injured or feel like you are sacrificing your form."
The Bottom Line
Keep in mind that achieving a flatter belly is not only about one single exercise; there are also other factors involved, such as a balanced diet and a consistent workout routine. The plank is simply a good incorporation since it directly targets your stomach; as Kurz says, "Spot reduction, or losing fat in a targeted area like the stomach, isn't feasible. So, if you're looking for a comprehensive, versatile, and forgiving workout, the plank is your go-to exercise."