Plank

Muscles Plank Works

Muscles used

• Transverse abdominisdeep core muscle that wraps around the waist like a belt
• Rectus abdoministhe front abs, commonly called the six-pack
• Quadratus lumborumdeep muscle along the side of the lower back
• Transverse abdominisdeep core muscle that wraps around the waist like a belt
• Erector spinaelong muscles running along both sides of the spine

Main muscleHold a dumbbell and bend your torso to the side, then return to upright. The main muscles driving this movement are your obliques. Your obliques bring your ribs and pelvis closer together on the working side.

Supporting musclesYour quadratus lumborum helps with side bending, your transverse abdominis keeps your trunk braced, and your erector spinae helps keep your spine from collapsing forward or backward.

How it should feelAs you bend to the side, the working side of your waist should shorten and squeeze. You should still feel control as you return upright.

Signs you're offIf your torso drifts forward or backward, or if you hinge only through your lower back, you are not using your obliques well. Swinging the dumbbell reduces core tension.

Remember thisKeep your torso facing forward and slowly shorten one side of your waist.

Setting Up for Plank

Setup orderLay down a Mat long enough for your elbows and toes to go up.

• Mat

  Set it like thisLay down a Mat long enough to cover both your elbows and toes.

  How to checkMake sure you have both your elbows and toes on the Mat and ensure the Mat doesn't slide on the floor.

Watch out forAvoid starting with Mat is short, causing your elbows or toes to touch the floor, or the Mat is slippery when you start.

Stance for Plank

Foot widthPlace your elbows about shoulder-width apart, and keep your feet together or about shoulder-width apart.

Where your weight goesPress evenly through both elbows and both feet.

Upper body positionPlace your elbows under your shoulders and your toes on the floor.

Why it mattersIf your elbows or feet are unstable, your shoulders or lower back may take more stress while holding the plank.

How to Grip for Plank

Grip typeDo not hold any handles or equipment; place both hands on the floor.

Grip widthPlace your hands about shoulder-width apart, in the same position on the left and right sides.

How hard to gripDo not tense your hands, and do not let your wrists bend.

The Key Point for Plank

Stand on your elbows and toes, maintaining a straight line from your head to your heels.

Think of it like thisThe feeling of keeping the body like a long board

Before the fixMy buttocks are sticking out or sagging, and my lower back is uncomfortable.

After the fixMy stomach and buttocks feel tense, and my torso doesn't shake.