So,
you’ve
decided
to
get
in
shape?
Maybe
you’ve
even
stumbled
upon
the
plank
exercise
and
are
now
wondering
what
muscles
this
torturous
position
actually
targets.
Let’s
get
straight
to
the
point
and
break
it
down,
shall
we?
Your
Abs
First
things
first,
the
plank
is
famous
for
working
the
abdominal
muscles.
Yeah,
you
probably
guessed
that.
But
it’s
not
just
about
those
visible
six-pack
muscles
(the
rectus
abdominis,
if
we’re
being
fancy).
When
you’re
holding
that
plank,
you’re
also
firing
up
the
deeper
muscles
like
the
transverse
abdominis.
Think
of
this
as
the
internal
girdle
that
keeps
everything
tight
and
tucked
in.
If
you’ve
ever
felt
your
core
trembling
during
a
plank,
you
can
thank
this
muscle.
The
Rectus
Abdominis
These
are
the
ones
you
see
in
fitness
magazines
and
on
that
guy
who
never
skips
gym
day.
When
planking,
you’re
giving
these
muscles
a
solid
workout.
But
don’t
think
you’ll
magically
wake
up
with
a
six-pack;
it
takes
more
than
just
planking
to
get
those
bad
boys
to
pop.
The
Transverse
Abdominis
While
your
rectus
abdominis
gets
all
the
glory,
the
transverse
abdominis
does
the
heavy
lifting
in
keeping
your
core
stabilized.
This
muscle
lies
beneath
the
surface
and
acts
like
a
corset,
pulling
everything
in
tight.
Shoulders
and
Arms
Surprise,
surprise!
Planks
aren’t
just
about
the
abs.
Your
shoulders
and
arms
get
quite
the
workout
too.
Holding
yourself
up
in
a
plank
position
is
no
small
feat.
Shoulders
Your
deltoids
(that’s
the
shoulder
muscles,
for
those
not
in
the
know)
are
hard
at
work
keeping
your
upper
body
from
collapsing.
It’s
like
they’re
holding
a
silent
protest
against
gravity.
Give
them
some
credit
next
time
they
start
burning.
Arms
Sure,
your
biceps
get
a
little
love,
but
it’s
really
the
triceps
that
bear
the
brunt.
Those
poor
muscles
on
the
back
of
your
arms
are
pushing
against
the
floor,
keeping
you
stable
and
making
sure
your
face
doesn’t
plant
into
the
ground.
The
Back
If
you’ve
ever
thought
planks
are
all
about
the
front
of
your
body,
think
again.
Your
back
muscles
are
working
overtime
too.
Upper
Back
Muscles
around
your
shoulder
blades,
like
the
rhomboids
and
trapezius,
keep
your
upper
back
strong
and
stable.
Without
them,
you’d
be
drooping
down
faster
than
a
wilted
flower.
Lower
Back
The
erector
spinae
muscles
run
along
your
spine
and
are
crucial
for
maintaining
that
plank
position.
If
you’ve
ever
felt
that
dull
ache
in
your
lower
back
during
a
plank,
that’s
these
muscles
screaming
for
mercy.
Hips
and
Glutes
Your
hips
and
glutes
aren’t
just
sitting
pretty
during
a
plank.
They’re
actively
engaged
and
helping
to
keep
your
body
aligned.
Hip
Flexors
The
hip
flexors
are
engaged
to
maintain
the
straight
line
from
your
shoulders
to
your
feet.
Ignore
them
at
your
peril
because
weak
hip
flexors
can
lead
to
a
sagging
plank.
Glutes
Squeeze
your
glutes
during
a
plank,
and
you’ll
feel
the
difference.
Strong
glutes
help
to
support
your
lower
back
and
maintain
proper
form.
Plus,
who
doesn’t
want
a
perkier
backside?
Legs
Think
your
legs
are
just
lying
there
doing
nothing?
Think
again.
They
play
a
critical
role
in
keeping
your
body
stable
and
aligned.
Quads
The
quadriceps
(that’s
the
front
thigh
muscles)
are
constantly
contracted
to
keep
your
knees
straight
and
your
body
in
a
rigid
line.
No
one
said
this
would
be
easy.
Hamstrings
While
they
might
not
feel
as
intense
a
burn
as
the
quads,
the
hamstrings
are
working
to
balance
out
the
effort
and
keep
everything
aligned.
How
to
Maximize
Your
Plank
Want
to
get
the
most
out
of
your
plank?
Here
are
a
few
tips
to
ensure
you’re
targeting
all
the
right
muscles:
Perfect
Your
Form
-
Align
your
body:
Keep
a
straight
line
from
your
head
to
your
heels. -
Engage
your
core:
Pull
your
belly
button
towards
your
spine. -
Squeeze
your
glutes:
This
helps
support
your
lower
back.
Time
It
Right
Holding
a
plank
for
longer
isn’t
always
better.
Focus
on
maintaining
perfect
form,
even
if
it
means
shorter
holds.
Quality
trumps
quantity
every
time.
Variations
to
Try
-
Side
Planks:
Targets
obliques
and
improves
balance. -
Forearm
Planks:
Puts
more
emphasis
on
the
core. -
Plank
with
Leg
Lift:
Engages
glutes
and
hamstrings
more
intensely.
Common
Mistakes
Let’s
face
it;
we
all
mess
up
sometimes.
Avoid
these
common
plank
mistakes
to
prevent
injury
and
get
the
best
results.
Sagging
Hips
If
your
hips
are
sagging,
you’re
putting
unnecessary
strain
on
your
lower
back.
Engage
your
core
and
glutes
to
keep
a
straight
line.
Elevated
Hips
On
the
flip
side,
if
your
hips
are
too
high,
you’re
missing
out
on
the
core
workout
and
shifting
the
burden
to
your
shoulders
and
legs.
Holding
Your
Breath
Breath
holding
is
a
rookie
mistake.
Keep
breathing
to
maintain
muscle
oxygenation
and
avoid
unnecessary
strain.
Why
Bother
with
Planks?
So,
why
put
yourself
through
the
misery
of
planking?
Well,
besides
the
obvious
benefit
of
working
multiple
muscle
groups
at
once,
planks
improve
posture,
reduce
back
pain,
and
enhance
overall
strength
and
stability.
Plus,
they’re
a
fantastic
addition
to
any
workout
routine,
whether
you’re
a
beginner
or
a
seasoned
gym
rat.
Improved
Posture
A
strong
core
helps
maintain
good
posture,
reducing
the
risk
of
developing
hunchback
syndrome.
You’ll
stand
taller
and
look
more
confident,
which
is
always
a
plus.
Reduced
Back
Pain
Strengthening
the
core
and
back
muscles
can
alleviate
lower
back
pain.
By
incorporating
planks
into
your
routine,
you’re
investing
in
a
pain-free
future.
Enhanced
Strength
and
Stability
A
strong
core
is
the
foundation
of
all
movements.
Whether
you’re
lifting
weights,
running,
or
just
carrying
groceries,
planks
can
help
you
do
it
better
and
more
efficiently.
Wrapping
It
Up
Planks
may
look
simple,
but
they’re
anything
but
easy.
They
target
a
multitude
of
muscles,
from
your
abs
and
shoulders
to
your
back,
hips,
and
legs.
Perfecting
your
plank
form
and
incorporating
variations
can
keep
your
workouts
challenging
and
effective.
So,
next
time
you’re
shaking
in
a
plank
position,
just
remember:
you’re
giving
your
entire
body
one
heck
of
a
workout.