Planks – one of the best ab exercises?

There are countless ab exercises, but if you're looking for an effective, versatile and time-saving option, then the plank is exactly right for you. Whether you've just started training or are already advanced – the plank is an exercise everyone can integrate into their training programme. Why? Because the exercise not only trains your abdominal muscles, but at the same time promotes your core stability and strengthens your whole body. In this article you'll learn why the plank is one of the best ab exercises and how to perform it correctly to achieve maximum results.

Before we begin, I'd like to briefly introduce myself: my name is Marco Laterza, I'm a personal trainer in Zurich. I offer my clients support in the areas of exercise, nutrition and mindset. A holistic approach to health and fitness is important to me, and this is a concept I want to pass on to everyone. If you're interested in working together, you can contact me anytime.

What exactly is the plank?

The plank, also called the forearm support, is an isometric exercise. That means you tense your muscles without moving. Sounds simple, right? But believe me, the plank has it in it! You support yourself on your forearms and the tips of your toes while holding your body straight like a board – hence the name "plank". Your abs stay tensed, and you try to hold this position for as long as possible.

Why is the plank so good for your abs?

Now you might ask yourself: "Okay, why should I do this exercise when I could also do crunches or sit-ups?" Good question! The big advantage of the plank exercise is that it doesn't just train individual muscles in isolation – it challenges your entire core. That means, besides the straight and oblique abdominal muscles, your deeper stabilisers, like the transversus abdominis, also have to work.

This makes the plank one of the most effective exercises for a stable core, which isn't only great for the abs, but also for your posture and back health.

Four reasons why the plank is unbeatable

1. More than just abs: when you perform a plank correctly, it's not only your abdominal muscles working. Your whole body has to stay stable – that means your shoulders, your back, your legs and even your glutes come into play too. So you train several muscle groups at once, which makes the plank a real full-body workout.
2. Injury prevention: a strong core protects you from injuries, especially in the lower back area. If you do planks regularly, you improve your core stability, which is especially important when you use heavier weights in training or do other sports. A strong core means your body is better stabilised overall and the risk of overload decreases.
3. Suitable for everyday life: a stable core isn't only important in the gym – in everyday life too, a strong core helps you move better and improve your posture. Whether lifting heavy objects or sitting at your desk – the muscles you train with the plank support you in every situation.
4. Efficiency: short on time? No problem! The plank is super efficient because you can do a lot for your body in a short time. Just a few minutes a day are enough to see long-term progress. The nice thing is that you can do the exercise almost anywhere – at home, in the gym or even in the office (if you're brave enough).

How long should you hold a plank?

The nice thing about the plank is that you can easily adapt it to your fitness level. Are you a beginner? Hold the position for 20 to 30 seconds at first and increase slowly. Soon you'll notice how your core muscles improve and you can hold the plank longer. Advanced trainees can try to hold the plank for a minute or longer.

But always remember: quality over quantity. Clean execution is the be-all and end-all! There's no point doing the plank for three minutes if you fall into a hollow back or your shoulders sag.

Variations to make it more exciting

So you don't get bored with the plank (yes, that can happen!), there are some exciting variations with which you can challenge your muscles even more:

• Side plank: here you lie on your side and support yourself only on one arm and the side edges of your feet. This variation is perfect for strengthening your oblique abs and the lateral core muscles.
• Plank with leg raise: if you alternately raise one leg during the plank, you have to stabilise your body even more – a great challenge for your entire core!
• Plank to push-up: start in the normal plank position and then push yourself up into the push-up position. This dynamic variation additionally trains your arms and shoulders.

Conclusion: the plank – your new favourite exercise?

The plank is more than just an ab exercise – it's a true all-rounder for your whole body. Whether beginner or advanced, the exercise is easy to adapt and can be done anywhere. With the right technique and a bit of patience, you'll soon feel the positive effects of a strong core – not only in training, but also in everyday life.

So, what are you waiting for? Get going and make the plank a fixed part of your workout. If you have questions about the execution or need tips on how to progress, I'm at your side anytime.