The plank is also known as a front hold, hover, or abdominal bridge. It is an isometric core strength exercise that involves holding a push-up-like position for as long as possible. This exercise helps to strengthen the muscles in our bodies, maintain our posture, and support our spine. Types of planks can also help you build endurance.
Types of Plank will not only spice up your workouts but will also motivate you to incorporate planks into your daily exercise routine. We recommend doing each type for 15-30 seconds and gradually increasing the time to 2 minutes.
Forms of Planks
The most common form is the forearm plank, which is performed in a push-up position with the body’s weight supported by the forearms, elbows, and toes. There are numerous variations, such as the side and the reverse plank. The plank is a common exercise in Pilates and yoga, as well as in boxing and other sports training.
The “extended plank” increases the difficulty of the standard exercise significantly. To do an extended plank, start in a push-up position and then extend the arms or hands as far forward as possible.
World records Holder
Daniel Scali holds the Guinness World Record for the longest duration of a front plank while resting on elbows at 9 hours, 30 minutes, and 1 second. Although, On February 20, 2020, veteran Marine officer George Hood set the previous record of 8 hours, 15 minutes, and 15 seconds. Hood also held a plank for 10 hours, 10 minutes, and 10 seconds in June 2018.
The longest time records:
1. by a woman is 4 hours, 19 minutes and 55 seconds by Dana Glowacka (Canada) in May 2019.
2. by a woman with a 27 kg pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013.
3. with a 45.35kg pack is 17 min 02 sec by Silehm Boussehaba (France) in December 2018.
4. with a 90.71 kg pack is 4 min 2 sec by Silehm Boussehaba (France) in March 2018.
Also Read: Straight Arm Pulldown – All You Need To Know
There are so many variations of planks available. Some of them are mentioned below.
Get on all fours and face down in a tabletop position. Check that your hands are directly beneath your shoulders.
Lift your knees gradually until you can support your weight solely on your toes and hands. In the push-up position, this is also known as a plank.
From the top of your head to your heels, your body should be in a straight line. Your core should be tight (pulled towards your spine) and your back straight. Allow your core to shrink or your back to round.
The elbow plank works on the abs more than the basic plank. It puts additional strain on your abs.
Bend your forearms and straighten your knees to support your body.
Pushing off the floor, raising your legs onto your toes, and mostly resting on your elbows
Tighten your tummy in to keep it from sagging. Moreover, Keep your back straight to avoid curling. Consider yourself to be a plank.
Maintain this position for as long as possible. Begin with 30 seconds and gradually increase to 1 minute over the next few days.
If you can’t hold a basic plank for long, just put your knees down and keep your core tight as long as you can. This should be done several times.
4. Side plank
The side plank is an excellent exercise for developing oblique abdominal muscles.
Begin in the standard position. Bring your legs together until your feet are in contact. Turn to your left and lean against it. Simultaneously, raise your right arm towards the ceiling until you are balanced on one hand. Rep on the opposite side.
5. walk down (climbing )
This type of variation not only strengthens your core and back, but also your biceps.
Get into the elbow plank position.
Lift your right arm first, then your left, and get into the basic position. Then, return to the starting (elbow plank) position. Do this as quickly as you can.
Throughout this workout, keep your core tight and your back straight.
6. Side-to-side (with hip twists)
This type of plank helps strengthen your back muscles, buttocks, and hips.
Begin in a basic position.
Twist the pelvis to the right until the right hip touches the floor. Repeat on the opposite side. Try to perform these movements as quickly as possible.
7. Plank jacks (open and close)
The buttocks, hips, calves, and back muscles are toned with this variation.
Place yourself in the basic or elbow plank position.
Bring your legs together and perform jumping jacks from side to side.
Check that your tummy is still tucked in and your spine is straight. However, While doing this, avoid raising your hips too high.
8. Plank with arm up
Get into a basic or elbow plank position.
Lift one arm slowly. Maintain this position.
Rep with the other arm.
9. Side plank knee-to-elbow (with alternating side leg)
Drop into any of the plank, elbow, or basic positions.
Bring your left knee to your right elbow by bending your knee. Throughout, keep a tight core and a flat back.
Pause for a moment before gradually returning to the starting point.
Continue alternating with the right knee.
Walking plank exercises both the core and the upper body.
Begin with the fundamental position. Take the right hand to the left side, followed by the right leg, while maintaining a tight core and a straight spine. Then, take the left hand until it meets the right hand, and then the right leg until it meets the left leg.
Also Read: Every thing you know about Calisthenics