This is the most effective exercise for a strong core. The forearm plank is considered the most effective core exercise of all. Find out why this is the case and what the plank really does for you here.
A strong core, steel-hard abdominal muscles and a healthy back? And all with just one exercise? Not only your abdominal muscles, but also your health will benefit, because a strong core is essential for a healthy spine. Why the forearm plank should be part of your training plan:
More power
Isometric exercises allow you to maintain your maximum strength for longer . But strength endurance can also be improved. Holding on to one point for a long time should make the actual dynamic movement easier. The forearm plank also involves holding a strenuous position for a long time, which in turn can help you with any other dynamic abdominal exercise.
You prevent injuries
You probably have a lot of back exercises on your training plan , such as deadlifts or bent-over rows. Back pain – caused by a hollow back, for example – is often the result of a weak core and a back that is too strong. You should make sure to train both the agonist and the antagonist (opposing muscles) to avoid imbalances – in other words: train your abdominal muscles when you train your back extensors. Otherwise, you may experience unpleasant pain in the lumbar spine area. But sitting a lot in everyday life also puts the spine in an unfavorable position. Planks are a good way to reduce this stress on the spine by strengthening the core.
You improve your posture
Shoulders rounded forward and a hunched back – this is the posture of most people in their everyday office life – and that for eight hours a day. In the long term, this will cause your posture to deteriorate enormously. Preventive exercises against bad posture are recommended here, but planks will also help you to train for a healthier posture again. Not only will your core be strengthened, your entire body – especially your back and shoulders – will be brought into a healthier position. The shoulders are pulled back/down again and the chest is opened. By holding this position, you remain in it for a particularly long time, which further improves the effect.
Planks can be done anywhere
For the plank you only need your own body weight. This makes you super flexible in everyday life, as you can do the forearm plank whenever you feel like it.
Planks are suitable for everyone
Are you a beginner? Then you can start with the planks right away and see how many seconds you can hold out. Are you already an advanced exerciser? It’s also good to hold out for a few seconds longer or use additional weight. It’s also possible to make the exercise more difficult by, for example, stretching one leg upwards.
Conclusion: Planks are the foundation for strong abdominal muscles
The foundation of every six-pack is strong abdominal muscles and although the forearm plank is simple, it is highly effective. Imbalances and injuries in the lumbar spine area can be prevented by doing planks. And the best thing about it is that you can try them right at home!
