The Power of the Plank

“Drop!”

I can still vividly recall the voice of my Army Drill Sergeant as he instructed our platoon to drop and assume the pushup position. We were often instructed to remain in that position for several minutes until the intended message of discipline had been reinforced. 

This dreaded position was referred to as the “lean and rest.” Little did I know at the time that this seeming punishment was actually one of the most powerful and beneficial exercises for my body. Thank you drill sergeant!

In fitness, we refer to this position as the plank. It is a powerful exercise with tremendous health benefits. The plank is an incredibly easy to perform, safe, accessible, and portable exercise that can become the foundation for a solid core, better posture, and trimmer waistline. 

The plank belongs to a group of exercises know as Isometric Exercises. These are a static form of exercise where a position is held for 30 seconds or more and there is minimal movement of the surrounding joints or muscles.  Isometric exercises such as the plank are proven to build muscle strength and overall stamina while inducing much less stress on the joints, neck, and back. They can be a powerful addition to your exercise routine. 

Traditional abdominal and core exercises such as sit-ups and crunches involve forceful repeated flexion and extension of the neck and lower back and with repeated performance can lead to injury and inflammation. This can be especially dangerous for older individuals trying to stay fit. Performing a plank provides effective strengthening of the targeted muscles without the added stress on the neck and back as they remain still. 

The basic forward plank is performed by beginning on your hands and knees and then elevating the body with the arms extended and back held straight. It can be modified with the arms bent and resting on the forearms. To kick it up a notch, try elevating your opposite arm and leg during the maneuver. Variations such as the side plank can also be performed to target additional muscles such as the abdominal obliques. 

The plank can be performed anywhere. It is easy to do and requires no setup or special equipment. Try it during commercial breaks while watching TV. Start by holding a plank during one 30 second commercial and see if you can progress to maintaining it during the entire break. Try it at work between meetings or clients. You can literally do it anywhere. Your body will thank you.

Supercharge your fitness routine by incorporating the power of the plank.