Planks are a popular core-strengthening exercise that engage multiple muscle groups simultaneously, helping to improve overall strength, stability, and posture. They are effective for building endurance, improving flexibility, and enhancing balance. There are two common variations of the plank: the normal plank (also called the front plank) and the side plank. Both exercises focus on the core but target different muscle groups and movement patterns.
Planks: Normal and Side Plank
Unlock the power of planks! Normal and side variations target your core and improve endurance. Add them to your workout for maximum results!
1. Normal Plank (Front Plank)
The normal plank, also known as the front plank, is a static hold that targets the rectus abdominis (the front abdominal muscles), transverse abdominis, obliques, lower back, shoulders, and glutes. It’s an isometric exercise, meaning you hold a position without any movement, making it excellent for improving core endurance and stability.
How to Perform a Normal Plank:
Start Position:
Begin by lying face down on the floor, keeping your legs extended behind you and your elbows directly under your shoulders.
Press your forearms into the floor, keeping your elbows at a 90-degree angle, and engage your core muscles.
Lift Your Body:
Raise your body off the ground, balancing on your forearms and toes. Your body should form a straight line from your head to your heels.
Keep your neck neutral (don’t look up or down), and engage your glutes, legs, and core muscles to prevent your hips from sagging or raising too high.
Hold the Position:
Hold the plank position for as long as you can maintain good form. Aim for 20-30 seconds initially, gradually increasing the time as you build strength and endurance.
Breathe steadily, and avoid holding your breath.
Finish:
Slowly lower your body back to the floor, resting for a moment before repeating the exercise.
Benefits of the Normal Plank:
Core Strength: It effectively targets the entire core, strengthening the abdominals, lower back, and obliques.
Posture Improvement: The plank helps to engage the muscles that support proper posture, especially in the back and shoulders.
Total-Body Activation: Though primarily a core exercise, the normal plank engages the arms, chest, legs, and glutes, making it a full-body exercise.
Increased Endurance: Holding a plank for extended periods improves overall endurance and stability, making it beneficial for sports and functional movement.
2. Side Plank
The side plank is a variation of the plank that primarily targets the obliques (the muscles on the sides of the abdomen), but it also works the glutes, shoulders, and quadriceps. This exercise helps to improve lateral strength and stability, which is important for balance and injury prevention.
How to Perform a Side Plank:
Start Position:
Lie on your side with your legs extended straight and stacked on top of one another. Place your bottom elbow directly beneath your shoulder for support.
Your forearm should be parallel to the body, and your head should remain aligned with your spine.
Lift Your Hips:
Press your forearm into the ground and lift your hips off the floor, creating a straight line from your head to your heels.
Keep your top leg extended straight or place it slightly in front of the bottom leg for better balance if needed.
Engage your obliques to maintain a stable position, and avoid letting your hips sag or your shoulders round forward.
Hold the Position:
Maintain the side plank position for as long as possible, keeping your body straight and your core engaged.
Breathe steadily, and keep your gaze straight ahead or slightly upward for better neck alignment.
Switch Sides:
After holding for the desired amount of time, lower your hips gently back to the ground and switch sides, repeating the movement on the opposite side.
Benefits of the Side Plank:
Oblique Strength: The side plank primarily targets the obliques, helping to develop strength and definition along the sides of the torso.
Improved Stability: This exercise enhances lateral core stability, which is important for activities that involve side-to-side movements, such as sports or daily tasks.
Glute and Shoulder Activation: The side plank also engages the glutes and shoulders, helping to improve overall strength and stability in these areas.
Balance and Coordination: By engaging multiple muscle groups, the side plank challenges your body’s balance and coordination, which is key to functional movement and injury prevention.
Comparison: Normal Plank vs. Side Plank
Feature
Normal Plank
Side Plank
Primary Focus
Core (abdominals, lower back)
Obliques, glutes, shoulders
Muscles Targeted
Core, arms, chest, glutes, legs
Obliques, glutes, shoulders
Position
Forearms and toes on the ground
Forearm and side of foot on the ground
Benefits
Overall core strength, posture, endurance
Lateral core strength, balance, stability
Difficulty
Can be easier for beginners (depending on duration)
May be more challenging for balance and obliques
Summary:
Normal Plank: A foundational core exercise that strengthens the entire core, improves posture, and engages multiple muscle groups. It is excellent for building endurance and overall body strength.
Side Plank: A variation that emphasizes the obliques and lateral core muscles. It also engages the glutes and shoulders, improving balance, stability, and functional strength.
Both exercises complement each other, and incorporating both the normal plank and side plank into your workout routine will give you a well-rounded approach to core training and stability.
