The Plank. Plain And Simple.
I recently was ‘dared’ to do the plank. Some people were saying how hard it was and how its impossible to hold it for more than 30 seconds…
I have to say, where there’s a will, there is a way! I am naturally competitive. Really competitive. So competitive sometimes that the guys don’t wanna try… which is a little sad! Granted, that was in my younger days, but I still really enjoy being competitive and try to beat the clock, or previous scores, or other people. And I really enjoy proving people wrong!
So I held the plank for 2 minutes. I was shaking quite a bit – but it wasn’t impossible! I probably could have gone longer but I proved my point (can’t really remember what it was now though… ).
You might be wondering what the plank is. Its not a piece of wood in this case – and its not some weird position you contort yourself into… not that weird anyway. Basically it is you lying flat on your stomach, curling your toes under and raising yourself up onto either your elbows or wrists. I prefer elbows. When you raise up onto your elbows, your body needs to be as stiff as a plank so that you are up on your toes and no part of you is touching the floor beneath except for your toes and elbows.
The plank is rated 10th in the top ten exercises for abs. So it shows how useful it is – on someone’s scale. I don’t do it regularly – just don’t have a lot of use for it right now. Perhaps one day I will.
The plank is very useful for your abs. When you perform the plank and hold it for as long as you can – you ain’t just workin’ those abs. You’re working pretty much your whole body. You’re holding yourself up with your arms and your toes – so all muscles in your legs are working and your arms – and the muscles that make your arms move… your back! Add to that your stomach and hey presto its a full body thing.
In no way is it a complete full body workout that is the be-all and end-all! It simply is one exercise that allows you to engage pretty much all muscles and hold that position for as long as you can. It builds strength. It builds control, it helps you breathe better, and it improves your core.
When you perform the plank – please don’t forget to breathe. If you can hold the plank and still breathe adequately then you will be developing a real good set of lungs… its hard to breathe while doing this. So make sure you have a spotter who reminds you to breathe in and out.
Be careful when doing this exercise that you don’t arch your back either way. A plank is only useful if it is straight – same in this case. It only is effective if it is perfect. So be perfect. Workout in front of a mirror. Or get a spotter. The key to getting your back straight is by pulling in your stomach muscles. And that is why it works your core so well! You simply cannot work only one or two muscles with this thing. You want it to be straight, so you pull in your stomach. This engages all the other muscles and there you go – intense!
Try it out today. Try hold it as long as you possibly can. Then try it again and go for longer. Yeah its hard, but competition just spices up the day. Go for it!
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