Plank (exercise)
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The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
Form
The most common plank is the front plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. The arms should be directly under the shoulders, with the entire body in a straight line (from toes to head) and the back completely flat, neither arched nor rounded.[1] Many variations exist such as the side plank and the reverse plank.[2][3] The plank is commonly practiced in pilates and yoga, and by those training for boxing and other sports.[4][5][6][7]
The "Extended Plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and reaches their arms/hands as far forward as possible.[8]
Effect
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:
- Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.[citation needed]
- Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.[citation needed]
Muscles involved in the side plank include:
- Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.[citation needed]
- Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.[citation needed]
World Record
In April 2016 the world record for a front plank, resting on elbows, was set by former Marine officer and retired Drug Enforcement Administration (DEA) agent George Hood with a time of five hours, 15 minutes and 15 seconds.[9] This was broken in May 2016 by Chinese policeman Mao Weidong who planked for eight hours, one minute and one second, who formerly held the record and regained it.[10]
Gallery
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Side Plank Step by Step
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Modified side plank
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Medicine ball plank
See also
References
- ↑ Proper plank technique PlankPose.com
- ↑ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Leah Garcia, p. 57. Quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
- ↑ Weight Training for Dummies, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer, p. 263.
- ↑ Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
- ↑ Pocket Guide to Fitness, Louiza Patsis, p. 176. Quote:"The "plank exercise" is used in Pilates classes."
- ↑ Kettlebells for Dummies, Sarah Lurie, p.260. Quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
- ↑ The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4
- ↑ http://strength.stack52.com/periodic-table-of-bodyweight-exercises/
- ↑ Former Marine Officer Breaks World Record Plank to Benefit Semper Fi Fund, Monica Garske.
- ↑ http://www.bbc.co.uk/news/world-asia-36294592
External links
Media related to Lua error in package.lua at line 80: module 'strict' not found. at Wikimedia Commons
