Unveiling the Truth: Are Planks Really Effective for Strengthening Your Abs?

Is holding a plank healthy for the abs? Planks, in addition to more traditional core exercises like crunches and sit-ups, are frequently mentioned and advised when it comes to working out the abdominal muscles. How effective are planks for the abs, and can they really give you that ideal six pack that you’ve always wanted? Planks are quite popular as a core exercise, but how effective are they for the abs?

Do Planks Help Build a Stronger Core for Bodybuilding?

They certainly are. Planks are recommended as the most effective way to strengthen your core by bodybuilding.com, which states that you should perform these exercises whenever you get the opportunity. They are actually more effective than crunches and sit-ups, which are two of the most common abdominal exercises.

Why Are Planks Beneficial For Your Abdominal Muscles?

Planks are beneficial for your abdominal muscles for a number of reasons, including the following:

They Work Your Core From Top To Bottom.

When people think about their core, they are typically picturing the front part of their stomach, which is typically where the abdominal muscles are found. Even while this is the central point, it is still only a very minor portion of the whole. In reality, the abdominal region is comprised of a number of distinct muscles, specifically:

Transverse Abdominis.

This is the most superficial layer of the three layers of muscle that go from your torso down to your pelvis. It not only helps to support your spine but also acts to compress the abdominal region and all of the internal organs that are located in this region.

The muscles of the erector spinae.

They are located on each side of your spine, and their primary function is to assist in movement in the side to side direction, as well as extension and rotation of the back.

Obliques (External And Internal).

The external obliques are located on either side of our bodies, namely in the area that should be occupied by our love handles. Just inside the hip bones are where you’ll find the internal obliques, which are situated directly underneath the external obliques. These four muscles, two on each side, collaborate to allow us to flex laterally and rotate our bodies from side to side.

Latissimus Dorsi.

These can be discovered at the back of your body, along the sides of your spinal cord, just below your shoulder blades. They function similarly to the obliques in that they assist us in rotating from side to side and also aid to stabilize our backs.

Rectus Abdominis.

In common parlance, they are referred to as the abdominal muscles, and they are situated in the front of the pelvis, between the ribs and the pubic bone. Their primary job is to assist us in bending forward.

Planks, in contrast to certain other core exercises, will work out all of these muscles simultaneously.

They Pose Less Of A Risk To Your Spinal Column And Lower Back.

The curling motion that is employed in other core exercises such as crunches and sit-ups typically places stress on your spine and lower back, which can lead to persistent pain and injury if it is not properly addressed. Planks, on the other hand, force you to maintain a single position for an extended period of time with your back up and your spine aligned, which reduces the risk of back injury.

They Are Simple To Adapt To Changes

There are many variations available in addition to the conventional plank. This straightforward and seemingly uninteresting workout actually contains a lot of different iterations that, while maintaining the effectiveness of the exercise, also keep things interesting by preventing you from repeating the same thing over and over again.

Exercise Variations for the Side Plank to Help Strengthen Your Core

Side planks are an excellent exercise to incorporate into your routine, particularly if you are wanting to improve your core muscles. Side planks are a version of the traditional plank workout. This form of the exercise, much like the original, functions virtually perfectly to train the entire body. When you do side planks, you train a variety of muscles, including those in your arms, obliques, shoulders, arms, butt, and legs, among others.

Performing side plank exercises and its variations can provide a number of benefits, including the following:

Reduces The Amount Of Pain In The Low Back.

One of the most prevalent complaints regarding ailments experienced by people is ongoing pain in the lower back. In 2019, around 75 million people in North America alone have reported having chronic low back pain. According to the findings of a study that was published in the International Journal of Science and Research in 2018, planks, notably side planks, can be beneficial to the treatment and rehabilitation of low back pain.

They Are A Workout For The Whole Body.

As was said earlier, performing side planks engages multiple muscles at the same time. As a result, you may end up exercising your entire body with just this one straightforward move by varying the combination of the numerous variation options.

Contribute To The Improvement Of Your Balance And Coordination.

They are known as balance exercises, and it is not an easy chore to hold the original stance, let alone its modifications.

Protects Your Spine While Lowering The Likelihood That You May Get A Back Injury.

Workouts that are popular and even simple to perform might pose a significant health risk to you, particularly if you do not perform them with the appropriate form. Strengthening the muscles in your core and those that surround your spine can be an effective way to reduce the risk of injury and help keep you safe.

Plank exercises, especially side planks, can help lower the risk of injury, as shown in a study that was published in the International Journal of Sports Physical Therapy in 2016. The study found that having a weak core increases the chance of injury. A study published in 2019 found that strengthening the quadratus lumborum, which is located in the lower back on each side of the lumbar spine, with routines such as these helps to lessen the risk of sustaining an injury to your back.

Try Your Hand at This Side Plank Challenge at Home.

Participating in a planks challenge is a good method to gradually strengthen your spine and back muscles, improve your posture and balance, get some abs, and perform a variety of other beneficial exercises. Listed below are a few variations of the side planks for abs workout that you may try out if you are interested in participating in the side planks challenge.

Side Plank.

1. To begin, position yourself so that you are lying on your right side, with your legs extended and stacked one on top of the other from hip to foot.
2. Make sure that your head is in perfect alignment with the rest of your body by positioning your right elbow so that it is directly beneath your right shoulder. Maintain a straight alignment of your left arm along the left side of your body.
3. Engage the muscles in your abdominal region, bringing your navel in toward your spine, and maintain a normal breathing pattern.
4. Lift your hips and knees off the mat as you exhale, taking care to do it slowly and gradually. When your torso is in a straight line, without bending or sagging in any direction, you should stop.
5. Before moving back to the starting position on the mat, maintain this position for ten, twenty, or thirty seconds, or for as long as you are able to hold it.
6. Switch sides and repeat the previous steps on the new side.

Side Plank Kick.

1. To assume the conventional side plank position, place your right elbow on the floor, elevate your hips, and extend your legs out to the side while stacking them on top of each other from the hips to the feet.
2. Put your left hand on your left hip and slowly extend and bring your right leg forward in front of you while keeping your left hand there.
3. Always keep in mind to breathe when you are actively engaging your core and obliques.
4. You should try to kick as high as you can, ideally up to the level of your waist, while still managing to keep your balance.
5. Perform 10 to 12 kicks on your right side, then swap sides and continue the same sequence on your left.

Side Plank Crunch.

1. You should begin in the side plank position with your hips raised to your knees, your legs stacked on top of each other, and your elbow on the floor.
2. Extend your free arm above and behind your head by reaching up with the arm that is not being used to balance your body on the floor.
3. Raise and then extend the top leg by lifting it.
4. Now, in the same manner that you would when performing a standard crunch, bring the raised leg and the outstretched arm in towards each other.
5. Hold this position for twenty seconds before lowering yourself, switching to the opposite side, and performing the exercise again.

Side Plank With Oblique Twist.

1. To begin, get into the side plank posture.
2. Raise the hand that is not being used and place it behind your head.
3. Now, twist your body as though you were performing a Russian twist, and bring your elbow all the way down to the floor before rising back up.
4. Remember to keep your motions regulated so that you can activate all of your muscles, including your core and oblique muscles, and to breathe consistently during the entirety of your workout.

There are many types of plank exercises that can target different areas of the body and challenge the core muscles in different ways. Here are some examples:

High Plank.

To do a high plank exercise, follow these steps:

1. Start by getting into a push-up position on the floor. Your hands should be shoulder-width apart and directly under your shoulders. Your feet should be hip-width apart and your toes should be curled under.
2. Make sure your body is in a straight line from your head to your heels. Keep your core engaged and your hips level. Avoid lifting your hips up too high or letting them sag down.
3. Keep your arms straight and your elbows soft. Don’t lock your elbows or hyperextend them.
4. Hold the position for as long as you can. Start with holding the position for 10-20 seconds, then gradually increase the time as you get stronger.
5. To come out of the position, lower your knees to the floor and rest for a few seconds.

Low Plank.

To do a low plank exercise, also known as a forearm plank, follow these steps:

1. Start by getting into a push-up position on the floor. Lower yourself onto your forearms and place your elbows directly under your shoulders.
2. Keep your arms parallel to each other and your hands clasped together. Your feet should be hip-width apart and your toes should be curled under.
3. Make sure your body is in a straight line from your head to your heels. Keep your core engaged and your hips level. Avoid lifting your hips up too high or letting them sag down.
4. Hold the position for as long as you can. Start with holding the position for 10-20 seconds, then gradually increase the time as you get stronger.
5. To come out of the position, lower your knees to the floor and rest for a few seconds.

Plank Jacks.

To do plank jacks, follow these steps:

1. Start in a high plank position with your hands shoulder-width apart and your feet together.
2. Engage your core and jump your feet out wide to the sides as if you were doing a jumping jack, while keeping your upper body stable.
3. Jump your feet back together to return to the starting position.
4. Continue jumping your feet in and out as quickly as possible while maintaining proper form.
5. Perform the exercise for the desired amount of time or number of repetitions.

Spiderman Plank

To do a Spiderman plank exercise, follow these steps:

1. Start in a high plank position with your hands shoulder-width apart and your feet together.
2. Engage your core and bring your right knee toward your right elbow, while keeping your upper body stable.
3. Return your right foot to the starting position and repeat with your left leg, bringing your left knee toward your left elbow.
4. Continue alternating legs, performing a “spiderman crawl” motion with your legs while maintaining proper form.
5. Perform the exercise for the desired amount of time or number of repetitions.

Plank With Leg Lift.

To do a plank with leg lift exercise, follow these steps:

1. Start in a high plank position with your hands shoulder-width apart and your feet together.
2. Engage your core and lift your right leg off the ground, keeping it straight and parallel to the floor.
3. Hold your leg in the lifted position for a few seconds, then lower it back down to the starting position.
4. Repeat with your left leg, lifting it off the ground and holding it for a few seconds before lowering it back down.
5. Continue alternating legs, performing a controlled lift and lowering motion while maintaining proper form.
6. Perform the exercise for the desired amount of time or number of repetitions.

Reverse Plank.

To do a reverse plank exercise, follow these steps:

1. Sit on the floor with your legs extended in front of you and your hands placed behind your hips, fingers pointing towards your feet.
2. Press your hands and feet into the floor and lift your hips up towards the ceiling, creating a straight line from your head to your heels.
3. Keep your toes pointed and your legs straight. If you find it difficult to keep your legs straight, you can bend your knees slightly.
4. Hold the position for a few seconds, then slowly lower your hips back down to the starting position.
5. Repeat for the desired amount of time or number of repetitions.

Plank With Knee Tuck.

To do a plank with knee tuck exercise, follow these steps:

1. Start in a high plank position with your hands shoulder-width apart and your feet together.
2. Engage your core and lift your right foot off the ground, bringing your right knee toward your chest.
3. Hold your knee in the tucked position for a few seconds, then straighten your leg back to the starting position.
4. Repeat with your left leg, bringing your left knee toward your chest and holding it in the tucked position for a few seconds before straightening your leg back to the starting position.
5. Continue alternating legs, performing a controlled knee tuck motion while maintaining proper form.
6. Perform the exercise for the desired amount of time or number of repetitions.

Which Plank Exercises Are Beneficial for the Abs?

This workout is beneficial not only for your abdominal region but also for your entire core in any of its myriad permutations. As long as you keep your form correct, you will experience the positive effects that were designed for you. You can stop asking yourself, “What planks are good for abs and back?” because the answer is always the same. If, on the other hand, you are using this workout to treat an injury to your back or spine, you should discuss the different variations with your physician or therapist so that you can get a better idea of which ones are safe and which ones could potentially do more harm than good.

Plank exercises are great for strengthening the core, including the abs. Here are some plank exercises that specifically target the abs:

1. Standard plank
2. Side plank
3. Plank with leg lift
4. Reverse plank
5. Plank with knee tuck

Bottom Line.

Planks are an effective exercise for strengthening the abdominal muscles. They work the rectus abdominis, transverse abdominis, and obliques, helping to improve core stability, posture, and balance. There are various types of plank exercises that can target different parts of the abs and make the workout more challenging. 

When done with proper form and consistency, planks can help you achieve a stronger, more toned core. It’s important to note, however, that planks alone may not be sufficient for achieving visible abs; a healthy diet and regular cardiovascular exercise are also important for reducing body fat and revealing a defined midsection.