The power of plank

By Mercedes Kay Gold, CNP, CPT

Exercising is absolutely the best gift we can give ourselves. Moving our body every day is essential to overall health inside and out. We are not designed to sit for an extended period of time. Even the Fitbit has a reminder to move. No matter how busy one is, set an alarm and begin. Stand, stretch and yes, add this one stop-and-drop exercise to power up! Planking is perfection. Why is this certified personal trainer obsessed with the plank?

The plank works a laundry list of muscles all at one time. Planking targets all four layers of abdominal muscles, shoulders, biceps, and triceps. Planking even shows love to the lower body. The lower back, glutes and all the leg muscles join in the party helping stabilize your body in the plank position. This powerful exercise increases core strength, and in turn balance, the basis of all physical activity.

Plank is perfect for any age and fitness level. Beginners can start on their knees, while even the most hardcore competitive athletes can challenge their core. First timers may notice an immediate ache in the lower back if the tummy drops. Remaining even a few seconds in the position is absolutely awesome. Don’t be discouraged, and keep plugging away daily, holding the position until failure. I promise the plank is your key to boosting overall strength. Each time you will last longer, and keeping a stop watch handy will soon be a must. Setting goals will have you stronger in a heartbeat. Fun fact: the longest plank was held for 9 hours, 38 minutes, and 47 seconds by a man from Czech Republic on May 20, 2023.

The benefits of planking are astounding, and with no equipment or fancy membership needed, no excuses will be tolerated. The plank can be done on a rug, mat, beach or grass. No excuses.

Posture improves. The stronger the core, the straighter the posture.

Age is not a factor. As long as you can get to the floor and get up, it’s game on.

Building muscle raises the metabolism, and the body burns more calories even at rest.

Power up with the plank anywhere and anytime.

Let’s plank!

Stretch out on the floor, facing down on your hands and feet. Keep your gaze on the ground and head relaxed. Now lift your body, keeping your back flat and tummy tucked in tight. Ta-da! Hold the plank until failure. Your body will determine how long. If this position feels too tough, starting on the knees works as well. The goal is to increase the time held in the plank position until you reach a minute. The exercise can always be made more challenging, by adding variations.

1) Add a toe tap, alternating one foot side to side.

2) Drop to your elbows and turn the plank into a jumping jack on the ground, by moving feet in and out. Aim for a total of ten, increasing the number as it becomes simple.

3) Rest a light weight on your back.

4) Hold the plank position on an incline, using a workout bench or sturdy table.

5) Remain stretched out in the plank position, tummy tucked in while performing the exercise. Lower yourself from hands to your elbows and back up, repeating until failure.

Plank is an underrated full body standalone exercise as a break from sitting for busy worker bees or as an active rest in between sets of weighted exercises. Exercise is the key to longevity. It’s never too early or too late to start. Plank today, push-ups tomorrow!

Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com 

Photo credit: © Sisoje  via Canva.com