Is it possible to fall in love with planks?
Planks are a popular Pilates exercise but, even in the most advanced of my classes, the moment I mention them I feel the energy of the session drop. It seems everyone dreads a plank! I must admit that I also used to hate them but, whilst my planks are still not a thing of great strength or beauty, I have grown to love them.
Planks activate so many muscle groups in the one exercise - which is what makes them so challenging - but they have other benefits too.
4 reasons why planks are a popular exercise choice.
Muscle activation: Planks do not just strengthen our core and stabilise the whole anterior chain of the body, which helps maintain posture, keeps your body balanced and stable, as well as prevent unwanted injury. But they are one of the few exercises that simultaneously strengthen the posterior chain of the body (our back muscles). When they are done properly, planks also tone our arms and legs as well as enhance shoulder girdle strength.
Flexibility: Planks improve our flexibility by stretching the muscles around our shoulders, collarbone, shoulder blades, hamstrings, calves - and even the arches of our feet and toes.
Practical: Planks require no equipment and very little time if done as a discrete exercise.
Versatile: Planks are very versatile. You can modify, layer up and even add in small props, such as a bosu for example, to introduce variety, increase the challenge and include different muscle groups. There are forward planks, reverse planks, walking planks side planks, and even side star planks. One web site suggests 47 different variations!
The basic plank is not a beginner’s exercise since many people are not strong enough to hold a full plank correctly. Fortunately, there are a lot of variations, which enable us to modify the exercise to cater for different levels of fitness as well as workout outcomes.
The Pilates plank
Whilst the plank itself is not one of the original Pilates 34 mat moves, mastery of a full plank is needed to complete some of the more advanced exercises such as the leg pull and push up.
In building up strength and confidence to a full plank, I find beginning on the forearms and knees a great entry level for beginners.
It is really important planks are set up correctly (see beginner plank set-up instructions below image) and when we do plank in Pilates we pay special attention to our alignment in addition to our other Pilates principles - concentration, control, precision, breath, and flow.
How long should we hold the plank?
Although the world record for holding a plank is more than four hours many experts suggest that 10-30 seconds is plenty. Although there are workout classes that challenge participants to hold long planks – often setting competitions to see who can hold their plank the longest, two minutes is often considered the maximum (source).
When you first start to do planks, you may not be able to hold the correct position for very long but you’ll find it becomes easier over time. Soon you’ll start holding your plank for longer. In my classes I encourage holding a plank up for up to a minute at a time, but no longer than two.
There are two reasons for this:
Many people lose their position as they tire and I prefer to reset and go again for another rep or two than continue to hold a plank with poor posture.
Pilates focuses on movement so, rather than remain fully isometric, I like to advance the move by layering variations for progression with Pilates leg pulls, knee drops, mountain climbers, or spiderman.
With practise and increased core strength it is possible to fall in love with planks but, as with anything, it takes perseverance. And, with time, you will see improvement. When you progress to full plank and start layering up I can assure you that you will not look back!
Set up (level 1/beginners):
Step 1 – knees & forearm
Start in a prone position on the floor/mat
With your elbows close to your sides place them directly under your shoulders bent at 90 degrees with your forearms are facing forward.
Keep your weight rested on your forearms.
Keep your spine long, your head relaxed facing down and eyeline to the mat, ensuring your neck is a long extension of your spine.
Roll your shoulders back and down as if you were going to slide your shoulder blades into your back pockets (not popping up).
Curl your toes (with your heels over the balls of your toes) and draw your abdominal muscles into your spine as you lift up onto your knees, keeping a strong, front neutral position.
Go straight into long plank from here or hold for 3 - 5 breaths first.
Step 2 - long forearm plank
Continue to lift up in your core as you step one foot behind you and straighten your leg behind you and then the other.
Keep your legs engaged in the movement, supporting the plank position by drawing in toward your mid-line and keeping the knees straight.
Your body should create one long line from your ankle bone to your ear.
Hold for 3 - 5 breaths to begin, releasing the knees down before repeating one or two more times.
Remember to breathe!
Key watchpoints
There’s a lot to watch out for in the plank to ensure you maximise impact of the exercise and prevent injury:
Ensure your chest stays lifted and keep your upper torso from lowering towards the mat (engage your shoulder flexors);
Keep your pelvis lifted and make sure your lower back does not arch (maintain engagement of your abs);
Avoid sticking your bottom up in the air (use your hip extensors to lower your pelvis and stay strong in your core).
Note: If you struggle to prevent your hips from sagging try separating your feet a bit wider and focus on engaging your abs.
Please remember that this exercise is not for everyone. Although these are modified, beginner planks if you have a shoulder injury or experience pain in the exercise, please do not continue. For any concerns or health limitations please make sure you speak to your instructor and/or seek medical advice first.