Exercise plank: 5 key plank positions


The plank exercise is a unique invention in the world of fitness: regularly performing it, you can in a short time and strengthen the muscle corset, and tighten the buttocks and sides.

Plank exercise is one of the most effective for the press, since it involves all the muscles at once. However, this is not the only reason why all professionals advise to include the bar in their workouts. The fact is that this exercise also allows you to work out the pectoral muscles, muscles of the back, thighs, arms. Simply put, this is the simplest and best whole body workout. By doing this exercise every day 4-10 times, you will become the owner of an enviable, beautiful body.

You don’t need any equipment to complete the plank, you can do it at home, and visiting your mother, and on the beach, and in the park – right on the grass. The main thing is that the surface is straight and not too hard – otherwise your hands will hurt. The bottom line is that, standing on your hands and toes, come off the floor, so that your back is straight, and your butt does not sag or stick out, and stay in this position from one to several minutes (the longer, the greater the effect ). There are many variations on this simple exercise, where by changing the fulcrum and position of the arms and legs, you increase the training of certain muscle groups.

Forearm Plank Exercise

This is the most common type of plank, which mainly trains the abdominal muscles, pectoral muscles, and also strengthens the lumbar belt.

  1. Lie on your stomach. Keep your feet together.
  2. Bend your arms at the elbows and lift off the floor, leaning on your forearms and toes. Stay in this position for 30 seconds. Repeat 4-10 times.

When performing the classic plank, it is important to ensure that the body remains as straight as possible, and the body is in a straight line. Do not bend your back. The abdomen should be as tense and pulled in as possible. 

Exercise plank on straight arms

A simpler type of plank aimed at training the abdominal muscles.

  1. Get into a prone position. Keep your feet together or slightly to the side if you are a beginner.
  2. Stand on straight arms and toes. Hold this position for 30 seconds to 1 minute. Repeat 4-10 times.

Side bar

This exercise focuses on strengthening the lateral abs, deltoid, and thigh muscles.

  1. Lie on your right side, leaning on your right forearm. Keep your legs together or spread them slightly to the side. The other hand can be placed on the waist or straightened up.
  2. Get off the floor. Hold this position for 30-40 seconds. Repeat the exercise 4 times on each side.

When performing this kind of plank, it is also important to ensure that the body is as straight as possible.

Exercise a plank with a straight arm

Complicated view of the plank. This increases the load on the muscles of the press, chest and thighs.

  1. Lie on your stomach, taking the position of the classic plank with an emphasis on the forearm. It is better to place your legs slightly less than shoulder-width apart.
  2. Lift your torso and legs off the floor and extend your right arm forward, staying on your left forearm and toes. Hold this position for 30 seconds. Repeat 4 times for each hand.

Straighten leg plank exercise

This plank increases the load on the glutes.

  1. Lie on your stomach, taking the position of the classic plank on straight arms. Legs are squeezed together.
  2. Lifting the body off the floor, lift one leg up, avoiding bending in the lower back. Hold this position for 30 seconds. Repeat 4 times on each leg. 

For those who achieve perfection in the last two exercises, we recommend combining them, while simultaneously raising the opposite arm and leg.