The straight-arm plank engages the triceps and the core, being the most preferred plank drill for those who are willing to strengthen their upper body. Meanwhile, the forearm plank helps you strengthen the transverse abdominis muscle and works better for people who target their abs.
Reverse plank
If you're planning to try a plank for weight loss, why not try a reverse plank? Reverse planks contract the core muscles and work out the region, so as to burn fat. Not just that, the reverse plank also helps you achieve a great posture.
But for a deeper (and arguably more useful) burn, try taking the plank into a low position. When your forearms are planted on the ground, your abdominals are challenged even more than in a high plank when your arms can take on some of your body weight.
Planks on the elbows are better for working the core muscles more effectively. Doing planks on the elbows puts your body more horizontal to the floor, which forces your core muscles to work harder to stabilize you.
Plank to Pike. This move is honestly so difficult. It's the hardest on this list because it's so hard to maintain the balance to perform it correctly. And the harder you're working to balance, the harder your core is working.
More reasons to do forearm planks
Forearm planks target the transverse abdominis (that pesky ab muscle below your belly button), the rectus abdominis (the large muscle in your midsection), and the internal and external obliques (the side muscles of your abdominal region).
Most experts suggest anywhere from 10 up to 30 seconds is plenty. “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that.
Plank Scorecard
You're below average if . . . you can hold the standard plank for 60 seconds or more. You're about average if . . . you can hold the feet elevated plank for about 10 to 50 seconds. You're above average if . . . you can hold the feet elevated plank for 60 seconds or more.
Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body. Overall, a plank is a good exercise for facilitating the whole body.
Tips to Gain Maximum Benefits from Plank Exercise
Try performing the plank for a minimum of one minute at a time. Start by doing 1 plank a day to slowly 3 to 10 a day to reap the maximum benefits. Then, slowly also try side planks which can help improve your flexibility.
“Once you can do three sets of one minute in a modified plank exercise, then progress to the low plank. If you start off at three sets of 30 seconds in a low plank, try to hold it longer and longer as the weeks go by. Same thing with the high plank.” Plank two to four times a week.
In general, you can burn up to 2 to 5 calories per minute of planking [2]. The total amount of calories burned also depends on your plank variation, your body weight, and your rest metabolic rate.
For most people, planking for one minute is going to burn between two and five calories, which is why we say that if fat loss is your goal, it may be better to choose another exercise.
These exercises combine both targeted ab exercises and other exercises — toning the back, hips, and legs — to maximize weight loss around the abdomen. A side plank puts pressure on your arms, legs, and all of your ab muscles, and it targets the muscles along your side, making it an efficient workout for love handles.
There are many non-aesthetic benefits to planking
"A strong core is vital for injury prevention and will massively improve your workouts and ability to move more, too. "Planking is also great for arm, neck, and shoulder strength, as you need to hold your bodyweight.
If you are looking to get a flat belly, here is a 70-second plank you must try. The 70-second plank is a two-in-one plank. It works on your abs, obliques and lower back, the places where the fat retention usually happens.
And, if you're doing them in intervals, you should hold them for 20 seconds. On another hand, New York City Equinox trainer Rob Arreaga says that you should do them for at least one minute at a time to see results. As you can see, different trainers have different perspectives on how long you should plank for.
Holding a plank for longer than a minute is unnecessary
Rather, McGill suggests that those looking to benefit from planking will see greater results if they rely on three 10-second intervals, rather than longer holds, or the "Big 3" - which includes curl-ups, side planks, and bird dog exercises.
Improved overall health and fitness are also the results of doing planks every day. These exercises target various muscle groups, making them particularly effective at improving your overall fitness. The regular plank targets your back and core muscles.
If you want to target your core, look no further than the plank. In addition to working towards a rock-hard stomach, you'll also target your shoulders, chest, back, glutes and quad muscles. Start in a similar position as a push-up, then work down to rest on your elbows and forearms.
You are not engaging your core
If you don't engage it, holding a plank will be very difficult. So, keep it straight and tight. Don't suck your stomach in because then you won't be able to breathe but don't leave it loose either. Engaging the core is something you'll learn with practice.