For the month of July, I am participating in a plank-a-day challenge with a group of my friends. The goal is to hold a plank, either a “forearm” or “high plank” as long as possible at least once a day.  The challenge part is to (1) commit to performing at least 1 plank every day and (2) to see if you can improve upon the hold time in plank between now and the end of the month. Anyone is welcome to join us! To understand the basics between the two styles of plank, click here.

The benefits of holding a plank are innumerable.  Plank helps strengthen your arms, shoulders, wrists, thighs, and core.  When practiced regularly, you will improve your core strength and build lean muscle mass.  The added strength to your pelvic floor may lessen the chance of your experiencing lower body injuries in sports such as running.  You may also see an improvement in your posture.

Here are some tips on how to hold your plank effectively, so that you can obtain the maximum benefits from this exercise.

Find your ideal time of day to plank

Some of you may be morning exercise people and some of you may have more energy in the evening.  Know your body clock so that you can perform your plank at your own peak time.

Light activity prior to plank may improve your performance

I know, I know.  I told you that all I was asking you to do was a plank.  However, you may experience a stronger plank after you have warmed up your body.  I performed my longest plank to date after practicing yoga for 20 minutes and running a mile.  My muscles were warm but not fatigued.  If you have a fitness regimen, experiment with your optimal planking time.  Perform plank at the beginning of your routine one day, in the middle of your routine on another, and at the end on a third.  See which one feels the strongest. 

Watch your form

(High Plank) 

• Keep your shoulders broad and your chest open. 
• Tuck your tailbone under and activate your core by pulling your navel up toward your spine.
• Engage your thighs. 

The same principals apply to forearm plank, as demonstrated here, except your elbows are on the ground, underneath your shoulders. 

Many of you have asked me the difference between high plank and forearm plank.  Plank on your forearms recruits more muscles from your abdominal region whereas high plank relies more on shoulders and upper arms.  To get the most effect from you month of planking, I would try alternating between the two! 

Plank requires full body engagement

In plank, as with any exercise, we tend to overuse our strongest areas to help us “muscle through” an exercise. For instance, I have strong shoulders and tend to put all of my weight there to help my body stay up in plank, whereas I need to rely more on my pelvis and my thighs  Make sure that you are engaging your full body versus allowing your stronger areas to overcompensate for the weaker ones. Engaging those weaker areas is how we strengthen them! 

Never sacrifice alignment for hold time

We all want to beat our own “longest plank,” however, if you lose your form, the plank will not deliver the promised physical benefits.  When you begin to fatigue, you may overarch or round your back.  Your shoulders may cave in, your chest and pelvic region may slump toward the ground.  If you notice any of these things starting to happen, then the plank hold is no longer effective, and it’s time to stop.  Stay aligned, even if it means performing a plank that is shorter in duration.

Have Fun! 

The plank challenge is a chance to get strong, learn about your body, compete against yourself, and enjoy the camaraderie of others who are also performing a daily plank.  The operative words here are “’learn,” and “enjoy.” 

Now, get down on those hands and feet and give it all you got!

Namaste, Divas!

© 2012 Ilene Evans

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