Exercise «Plank»: benefits and harms

Author: Mikhail Ziborov - author of the site makefitness.pro.
2020-03-11

"Plank" is a static exercise that serves multiple purposes simultaneously: strengthening the entire body's musculature and ligaments, developing coordination and balance, correcting postural issues (with posture and musculoskeletal system), and even weight loss. By the way, the plank is actively used in yoga, but essentially it serves the same purposes as in fitness. In yoga, the exercise is referred to not just as "plank," but as the plank pose.

Why is Plank Necessary

Static exercises (without movement) are the opposite of dynamic ones (with movement): there is no locomotive activity, yet there is still a load. And this type of load is very justified in many cases.

For example, with the plank, you can engage the transverse abdominal muscle, which is responsible for stabilizing the lower back and maintaining the internal organs in proper position. It can be difficult to load this muscle with dynamic abdominal exercises. Therefore, a weak transverse abdominal muscle (as one possible reason) can lead to:

- Protrusion of the abdomen (inability to hold the internal organs);

- Issues in the lumbar region of the spine (which can lead to consequences such as pinching, protrusions, and similar problems).

The disadvantage of all static exercises (not just the plank) is their inability to build muscle, meaning they do not increase muscle volume. This is precisely why combining two types of exercises (static and dynamic) yields better results than using each type alone. Do you want a strong and toned core? Then you should not only do crunches but also include various planks in your routine.

What Variations of “Plank” Exist

There are countless modifications of the plank that you can incorporate into your training program. There are static planks, dynamic planks, planks using additional equipment, as well as planks not just for the abdominal muscles (stomach, sides) but also for the lower back. By the way, the plank for the lower back is an excellent way to strengthen the lumbar area even with herniated discs or similar serious issues. Just lie on your upper back and neck on the edge of one bench, place your heels on another, and maintain a straight torso (you can add weight on top).

The simplest variant is the plank on forearms and knees. Typically, when people say "plank," they refer to the static, motionless plank on toes and forearms. This is the standard version, but it is slightly more complicated. Next, we have the plank on hands and toes: here, the arm muscles are engaged. Then there’s the plank in TRX straps: you can do it on elbows or hands, but without solid support under your feet, which further engages the stabilizer muscles. Following that are dynamic planks. One such variant is the plank with lowering onto forearms and rising back onto hands: you stand on your hands, lower down onto one forearm, then the other, and then rise back up on the first and then the second.

Describing each variation of this exercise would take a lot of time, so we'll limit ourselves to this.

The Benefits of the "Plank"

In general, the plank can:
- Correct posture;
- Strengthen stabilizer muscles (responsible for balance, i.e., core muscles);
- Relieve stress from the spine by transferring it to the muscles;
- Burn additional calories during the workout (static holds burn almost as many calories as dynamic exercises);
- Tone the muscles without involving the joints (if there are issues or injuries);
- Be performed even when in pain or when other exercises cannot be done (no axial load, no stress on the spinal discs, but strengthening of the musculature of the entire body occurs).

Let's Dive Deeper

Posture. Strengthening the muscles of the entire body (since almost all musculature is somehow involved) leads to the adoption of the correct anatomical position of the torso. This is particularly relevant for children and adolescents, as weight training is often not permitted due to the underdevelopment of the skeleton. Weakness in the back muscles can lead to slouching or scoliosis. The solution is static exercises alternated with dynamic ones, using just your body weight.

Core Muscles. Typically, when working with weights, the primary muscle groups are utilized far more than the auxiliary ones. However, the auxiliary muscles also require loading. The plank is one of the exercises that loads and strengthens these muscles. Strengthening the core makes it easier to maintain balance.

Load on the Spine. When performing a plank, there is no axial load on the spine (no compressive load from above), so the intervertebral discs are not harmed, but all the muscles along the spine, all the way up to the neck, are engaged. This results in the weight of your body resting not on the spine but on the muscles that support it when walking, sitting, or standing still.

Calories. Whether static or dynamic, muscles are working. To function, muscles require energy. This energy is expended during the plank. The plank is an excellent way to strengthen the abs and burn fat in addition to your primary workout.

Muscle Tone Without Involving Joints. With various joint problems, dynamic loading is contraindicated. The plank, like other static exercises, can load the muscles without affecting the damaged joints. For instance, if you have inflammation in the elbow joint ("tennis elbow" or epicondylitis): with this diagnosis, you can't do pull-ups, presses, or any exercise involving axial load. Various plank variations can help maintain muscle activity while addressing issues with the elbow.

Ability to Perform with Pain in Different Body Areas. For example, let's take the lower back. It doesn't matter why, but if the lower back hurts. You cannot squat with a barbell, deadlifts are impossible, and any exercises involving axial load (those pressing down on you) are contraindicated: your options for exercises are severely limited. How can you work muscle groups while treating lower back pain? Through various modifications of planks. Want to engage the thighs? Just bend your knees a little while holding the plank: the load shifts from the abs and back to the front of the thighs (quadriceps and surrounding muscles). This way, you can tone nearly every part of the body.

So, there are many benefits to the plank, now let's move on to its potential harm.

The Harm of the "Plank"

In general, the plank can be harmful in certain situations:

- For obese individuals (excess weight brings additional strain on the musculoskeletal system even in this exercise);
- It can increase blood pressure (BP);
- Load on the wrist joints if performing the plank on hands when there are existing issues with these joints;
- Incorrect technique can lead to unnecessary strain on the spine and neck.

Let's Explore Each Point in Detail

Overweight Individuals. Extra pounds increase the load on the spine, neck, and wrists if performing the plank on hands. Therefore, a relevant recommendation for overweight people is to perform shorter sets (15-25 seconds) rather than fewer long sets (over 30 seconds).

Increased Blood Pressure. Like any other exercise, the plank in any variation increases blood flow to the muscles (the muscles work and need oxygen and nutrients). Therefore, the exercise can be harmful to individuals suffering from hypertension. Healthy individuals are advised to limit the duration of one set to two minutes.

Load on the Wrists. There are many variations of the plank performed on hands (both dynamic and static, with other equipment). If there are issues with the wrist joints (ganglions or pain when bending the wrists), all variations that involve standing on hands may exacerbate the situation. Advice: switch to forearm planks.

Incorrect Technique. It is very important to perform the exercise technically correctly. Therefore, always try to count only the time spent in the plank with the correct technique, not the total time spent (correct and incorrect). Moreover, if performed incorrectly (depending on how you do it), the load on the spine increases (unnecessary arching) and the neck (unnecessary bending).

The conclusion is straightforward. The plank has many benefits, and the harm can be avoided. Regularly using this exercise will improve not only your appearance but also your overall health.