Core strength, techniques, and tips

Planking is a static strength exercise that involves maintaining a stable posture to work the deep core muscles.

Seemingly simple, it is incredibly effective for strengthening abdominal muscles, preventing back pain, and improving posture. Whether you are a beginner or an athlete, planking deserves a prominent place in your routine.

Which muscles are targeted by planking?

Planking targets a large number of core muscles, including:

Deep muscles:

• Transversus abdominis: Responsible for a flat stomach and posture maintenance

• Multifidus muscles: Protect the spinal column

Superficial abdominal muscles:

• Rectus abdominis: The famous six-pack

• Internal and external obliques: Contribute to core stability and rotation

Other stabilizing muscles:

• Lower back (lumbar) muscles: Support the lower back
• Shoulders and glutes: Help maintain a good push-up position

Who is it for?

Planking is accessible to everyone and can be adapted to different levels:

Beginners: Simple variations like knee planks allow for a gentle start.

Advanced: Tools like a Swiss ball or dynamic movements increase the difficulty for additional gains.

People suffering from back pain: Planking is ideal for relieving and preventing tension by strengthening the stabilizing muscles of the back.

Athletes: It improves power and stability, especially in sports that require core coordination.

How to perform a classic plank?

Starting position

1. Lie face down on the floor and get into a push-up position, but support yourself on your forearms instead of your hands.
2. Keep your elbows aligned under your shoulders and your legs extended.

Execution

1. Engage your abdominal muscles, maintaining a straight line from your shoulders to your heels.
2. Breathe normally while strengthening your core muscles.
3. Hold the position for 30 seconds, then rest. Gradually increase the duration as you progress.

Variations to progress

Side plank: Lie on your side and lift your pelvis to work your obliques.

Swiss ball plank: Place your forearms on a Swiss ball to add instability.

Dynamic plank: Alternate between forearms and hands to combine strength and coordination.

How to incorporate planking into your routine?

Planking can be easily integrated into your training program:

Frequency: Perform 3 to 4 planking sessions per week to strengthen your core.

Volume:

Beginners: 3 sets of 30 seconds.

Advanced: Up to 5 sets of 1 minute, or increase difficulty with variations.

Complementarity: Combine planking with other core exercises (side planks, bird-dog) for a comprehensive workout.

Good or bad exercise?

Planking is an excellent exercise for working the core muscles and improving overall stability:

Advantages:

Protects the spinal column and prevents back pain.

 Accessible without equipment and adaptable to all levels.

 Strengthens the abdominal belt, promoting better posture and a flat stomach.

Disadvantages:

Poor posture (hips too low or too high) can reduce effectiveness and cause pain.

Suggested alternative: the hollow body hold

To diversify your routine, try the hollow body hold, a dynamic planking exercise that targets the deep abdominal muscles more and improves coordination.