Rumor Has It The Plank Is Dangerous
When you think of the plank, you might imagine images of pirates forcing their enemies to walk out on a thin board placed over the edge of a ship and falling into the sea. Not a great idea for improving physical fitness.
This isn’t that kind of a plank.
As an aside, pirates of the 16th and 17th centuries probably never did that. Apparently, they preferred marooning and beatings. If they wanted to drown anybody they probably just threw them over the side of the boat. No need for anything as dramatic as a stroll on a plank. Who had time for that?
In Daniel Defoe’s 1724 book “A General History of The Pyrates”, captives of a pirate ship are described as being forced out on a ladder and… well that’s fiction and we are waaaay off topic. No point in a Brian Lazanik history lesson. I think I flunked history in school.
You get the picture. This is a different kind of plank.
Related Article: How To Build A Powerful Core For Beginners With Bodyweight Strength Training
The Plank Is Great Fun (Just go with it)
The plank that I’m referring to is a good core exercise. The maneuver is effective in strengthening your abdominal muscles, reducing back pain and improving your balance.
The reduction of back tightness is great for me because I sit a lot while I’m working. If you sit a lot for your job, you might occasionally experience some lower back stiffness. The plank is great for loosening that up.
Supreme Court Justice Ruth Bader Ginsburg apparently loved the plank as part of her exercise routine and she lived to be 87 years old.
To honor her, several people were photographed on the steps of the Court demonstrating the plank.
The plank is another great exercise that I include in my warm up. It works well between some of the other exercises.
If you’re looking to mix it in with a warm up the way I do it, try putting it in between jumping rope and high knees. Do each for thirty seconds to a minute. That should work well. Or you can say “forget that” and grab a cheeseburger.
How To Do The Plank As If You’re Interested
It is relatively easy to do if you are looking for a good core exercise that you can do virtually anywhere. Including the plank as part of your routine is a really good exercise habit to get into.
Here is how you execute the plank:
Find a firm comfortable surface. Lie down on your belly. Place your hands palms down next to your shoulders. Push up so that your arms are fully extended. Keep your legs straight and together, keeping a straight line down your back and legs. You should be holding yourself up with only your palms and toes touching the ground.
That is the full plank. Now hold it for thirty seconds. Or for a minute if you can.
Sometimes the plank is done resting on the elbows instead of with the arms fully extended. Both positions are good. If you hold either position for thirty seconds or more, I’m pretty sure you’ll feel it all through your core.
The key is to keep your back and legs aligned. Don’t let your behind sag down or stick high up in the air. Once you get the hang of it, anytime you stretch out somewhere will become the best time to exercise and throw out a plank.
Related Article: One Of The Best Workouts For Beginners To Burn Fat And Strengthen Abs
Sounds Super Exciting. Can It Get Any Better?
I like a variation on the plank because I use it as part of my warm up block.
From the full plank position I’ll bend my left knee up towards my chest as high as I can and then return it to the starting position. Then I repeat with the right knee.
This variation increases the concentration on my core. It keeps my heart rate going because it adds a little intensity.
Give this variation a try. You might find it a little more challenging. Again, you don’t have to. I’m not trying to make you do anything.
If you stop now maybe you can still watch an old episode of Matlock.
