I used to consider planks to be the gateway core (muscle) exercise. I still prefer to train the core dynamically (using the Bulgarian bag, my personal favorite), but I have a renewed love/hate relationship with the plank.
Since I am teaching remotely, this term, I shared some videos on core training with my Foundations of Strength Training & Conditioning class. I particularly liked one video by Jeff Nippard1. In this video, he does a great job of explaining the proper form for the plank. More importantly, he details a progression that takes the plank from meh to intense. Specifically, he recommends moving the elbow position from below the shoulders to a progressively greater position of shoulder extension (i.e., moving the elbows in the direction of the head) and progressively toward the midline of the body. These adjustments make the standard plank increasingly more difficult by affecting the lever arm. The abdominal muscles have to work harder. In addition, he suggests focusing on squeezing the gluteal muscles (the butt cheeks) and contracting the abdominal muscles to tilt the pelvis posteriorly. (Think of standing and squeezing the butt and lower abs to thrust the hips forward.) This latter adjustment significantly increases the engagement of the abs (you should feel it immediately) and reduces the load on the lower back. If you currently planking such as to focus on duration rather than intensity—like most of us are—you will see an immediate drop in the duration of the plank. You will feel the greater challenge to the abdominal muscles (particularly the lower abs).
The plank should not be a marathon event. The world record is over 8 hours, but we want to strengthen the core—which means we want to ramp up the intensity not duration. Ideally, sets should last no longer than 40-60 seconds.
I am careful to not use Tabata’s name in vain. I mean, I prefer to refer to Tabata training only when referring to the original IE1 protocol (20-second bouts of leg ergometry at approximately 170% of VO2max for 8 sets with 10-second recovery periods). So, I use quotation marks when I refer to “Tabata” planks. There is no way to do planks and actually meet the IE1 protocol, but a session of eight sets of 20-second proper planks separated by a 10-second rest period can be an effective abdominal workout. (I like to use them as a finisher following my ‘core 550’ Bulgarian bag workout and cable crunches.) Focus on training the abs, rather than timing how long you can hold a plank), and this will set the muscles ablazin’. If, over time, 8 x 20:10 seems to easy, increase the duration to a max of 60:10. Making the plank harder, though, should be priority over duration.
Be your best today; be better tomorrow.
Carpe momento!
1https://www.youtube.com/watch?v=1G0y8D5rFDc
Image source: https://www.chatelaine.com/health/fitness/try-the-plank-challenge-to-beat-belly-fat-in-no-time/?DFIX