Plank (exercise)
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes.
Many variations exist such as the side plank and the reverse plank.[1][2] The plank is commonly practiced in pilates and yoga, and by those training for boxing and other sports.[3][4][5][6]
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:
- Primary muscles: erector spinae, rectus abdominus (abs), and transverse abdominus.[7]
- Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.[7]
Muscles involved in the side plank include:
- Primary: transverse abdominus, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external and internal obliques.[8]
- Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.[8]
The current world record (according to Guiness World Records) for the plank position is 1 hour 20 minutes and 5.01 seconds, set in Naperville, IL on 3 December 2011 by 54 year old George Hood.[9]
[edit] References
- ^ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
- ^ Weight Training for Dummies, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer. pp.263.
- ^ Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
- ^ Pocket Guide to Fitness Louiza Patsis. pp.176. quote:"The "plank exercise" is used in Pilates classes."
- ^ Kettlebells for Dummies, Sarah Lurie. pp.260. quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
- ^ The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1412064514
- ^ a b Front-plank, American Council on Exercise.
- ^ a b "Side plank with straight leg". American Council on Exercise. http://www.acefitness.org/exerciselibrary/101/.
- ^ "Guinness world record for plank.". Dec 3 2011. http://www.guinnessworldrecords.com/records-8000/longest-time-in-an-abdominal-plank-position/.
