So, What Muscles Do Planks Actually Work?  ...Saudi Arabia

So, what muscles do planks actually work? Experts explain and offer tips for how to do a perfect plank.

Planks primarily work your abdominal muscles, including the rectus abdominis (what you think of as your abs), transverse abdominis (which wraps around your sides and back) and obliques (the sides of your abdomen), saysDr. Jason Snibbe, MD, an orthopedic surgeon in Los Angeles.Strengthening these muscles “helps hold the trunk stable during daily activities,” adds Dr. Jamie Nuwer, MD, a family medicine and sports medicine physician with PlushCare. It could also possibly give you a six pack. Related: Exactly How Many Times a Week To Do Planks To Strengthen Your Core, According to Physical Therapists

How To Do a Plank Properly

There are a few ways to do a plank. One of the most common is the forearm plank. Here's how to do it, according to the American Council on Exercise: 

Lie on the floor or a mat on your belly with your forearms on the ground and elbows directly under your shoulders. Place your palms down and contract your core muscles. Lift your torso up slowly off the floor, while keeping your torso and legs stiff. Lift up onto your toes. Avoid arching your back or shrugging your shoulders. Hold the position for a few seconds or as long as you can. 

Plank modifications

If you’re new to core exercises, Dr. Nuwer suggests doing planks with your knees resting on the ground at first, and then working up to a standard plank over time.  You can also modify a forearm plank by lifting up onto your hands with straight, extended arms.Dr. Snibbe says this puts more strain on your wrists but offers more core engagement. It also activates your forearm muscles, triceps and deltoids. “As you get more advanced, you can then progress to leg lifts in the forearm plank to start strengthening your glutes and hamstrings,” he says. You can also dip your hips to the left and right while holding the plank, as another advanced move. Related: This Is the Most Common Mistake People Make When Trying To Strengthen Their Core

However, if you ever feel pain or strain while holding a plank, stop and reset or take a break, Dr. Nuwer adds.But overall, she says, “Incorporating planks into your regular workout routine is a great way to keep your muscles and joints healthy.” 

Related: This Is the Best Workout Move for Core Strength, No Crunches Required

Sources: 

Jason Snibbe, MD, an orthopedic surgeon in Los AngelesJamie Nuwer, MD, a family medicine and sports medicine physician with PlushCareCore Exercises: Why You Should Strengthen Your Core, Mayo ClinicStraight Talk on Planking, Harvard Medical SchoolFront Plank, American Council on Exercise

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