Planks - how good are they really?

darrensurrey

People post all the time on here how great they are for developing abs but is there anyone out there who only works the abs with planks (and no deadlifts, bench, squats, rows, bent over rows, leg raises, crunches, running, cycling etc which all work the abs to varying degrees!) and has amazing abs? I don't do any planks at all; prefer to do toe-to-bar leg raises for proper core strength (and I can lift my legs up and go inverted so my core is pretty good).

I don't see how maintaining one position will develop a muscle - otherwise, why don't bodybuilders just hold a dumbbell at 90 degrees and do nothing else to develop biceps? Why not maintain a fixed squat position with a barbell over your shoulders to develop the quads?

I am particularly interested to hear from anyone who only does planks as exercise and nothing else and is sporting cover model abs!

So, I propose that planks are a ridiculously inefficient exercise and not worth doing.

Note: photos will strengthen your case for planks.

Zylahe

i think you will find that most (all) ppl with amazing abs do a variety of excersises.
If you have never tried a plank, perhaps you should, you may find that they activate some muscles you may not target already.

Its all about a) options, excersises that some ppl like others dont'
b) there are lots of ab muscles, some excersises target some more than others
c) keeping it interesting. mix it up for best effect.

darrensurrey

i think you will find that most (all) ppl with amazing abs do a variety of excersises.
If you have never tried a plank, perhaps you should, you may find that they activate some muscles you may not target already.

Its all about a) options, excersises that some ppl like others dont'
b) there are lots of ab muscles, some excersises target some more than others
c) keeping it interesting. mix it up for best effect.

Sure, but there are other exercises which seem more effective eg mountain climbers... like planks but making you change the muscle tension. Anyway, bodybuilders don't maintain a fixed shape and have plenty of other ways of training any muscle.

Ph4lanx

Planks are a proven workout. Sustaining a plank not only strengthens your abdominals, it also strengthens your back, shoulders, quadriceps and calf muscles. This is why it can be challenging to maintain good form, due to the multiple muscles being used at the same time and the body's ability to maintain rigidity through the entire exercise.

Doing planks works so well because it trains your core muscles to stay partially contracted, hence the benefit of having taught(er?) muscles. It doesn't build them, but it does tone them.

darrensurrey

Planks are a proven workout. Sustaining a plank not only strengthens your abdominals, it also strengthens your back, shoulders, quadriceps and calf muscles. This is why it can be challenging to maintain good form, due to the multiple muscles being used at the same time and the body's ability to maintain rigidity through the entire exercise.

Doing planks works so well because it trains your core muscles to stay partially contracted, hence the benefit of having taught(er?) muscles. It doesn't build them, but it does tone them.

Hm. I'm partially sold now that you mention that planks use multiple muscles. Had not thought about that aspect.

Q1/ When you say it trains your muscles to stay partially contracted, is this something we want?
Q2/ Don't people do planks to build them?
Q3/ I thought "toning" was a myth?

Ph4lanx

The "toning" part of it is more of an easy way to explain the tautness of the muscle there. If abs weren't taut at all, you wouldn't get the "washboard" effect that people desire.

People can do planks to build muscle, but it's normally a variation. The basic plank is more for core work rather than building, but there are so many variations to build muscle as well that you can specialise your plank for various things.

darrensurrey

The "toning" part of it is more of an easy way to explain the tautness of the muscle there. If abs weren't taut at all, you wouldn't get the "washboard" effect that people desire.

People can do planks to build muscle, but it's normally a variation. The basic plank is more for core work rather than building, but there are so many variations to build muscle as well that you can specialise your plank for various things.

The washboard effect comes from low bodyfat levels.

By core work, you mean strength? Surely, most advocates on MFP promote planks because they think they'll build the "six pack" and don't actually care about core strength? I come from the other angle (being a climber) where I was previously more interested in developing a strong core and not bothered about a six pack.

Ph4lanx

If you want a strong core, then the basic plank is for you. Variations add different maneuvres whilst planking, or other poses to hold to put more strain on certain muscle groups.

As for the washboard comment, yes low bodyfat comes into it, but it's not the only factor. I know plenty of people who have very low bodyfat, but no sixpack.

darrensurrey

If you want a strong core, then the basic plank is for you. Variations add different maneuvres whilst planking, or other poses to hold to put more strain on certain muscle groups.

As for the washboard comment, yes low bodyfat comes into it, but it's not the only factor. I know plenty of people who have very low bodyfat, but no sixpack.

I already have a strong core from other training (full leg raises, deadlifts, front levers, rows, bent over rows, squats...).

It's still all conjecture about planks - just saying it is good isn't enough. I'm not seeing any proof. I don't want to waste my time trying something I'm convinced isn't effective when I could destroy my abs doing something else. :happy: See my problem?

Have there been studies where people were only allowed to do planks and no other exercise?

BerryH

A plank is an example of an isometric exercise, which is a recognised way of building strength for fitness and rehabilitation. If you push hard against a wall, for example, neither your limbs nor the wall are going anywhere but a great deal of muscular force is generated and you get stronger.

Some sports require a great deal of isometric or static strength, such as climbing, wrestling and gymnastics.

Planks are excellent as they work your entire core whereas sit-ups work the "mirror muscles" alone.

Sit-ups also build muscles as they are repeatedly contracted, which can actually give a bigger belly before people lose enough fat to get a six-pack.

Planks are also a functional exercise - this corset-like effect of working back and front simultaneously can improve posture help and prevent back pain.

marie_cressman

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

darrensurrey

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

I'd be interested to know if your other exercise is non-strength-based. The only reason I question the validity of such a "test" is that all cardio work trains the abs/core to varying degrees.

darrensurrey

A plank is an example of an isometric exercise, which is a recognised way of building strength for fitness and rehabilitation. If you push hard against a wall, for example, neither your limbs nor the wall are going anywhere but a great deal of muscular force is generated and you get stronger.

Some sports require a great deal of isometric or static strength, such as climbing, wrestling and gymnastics.

Planks are excellent as they work your entire core whereas sit-ups work the "mirror muscles" alone.

Sit-ups also build muscles as they are repeatedly contracted, which can actually give a bigger belly before people lose enough fat to get a six-pack.

Planks are also a functional exercise - this corset-like effect of working back and front simultaneously can improve posture help and prevent back pain.

Ah, I can see that planks have a use, then, up to a certain level?

Ph4lanx

Frankly, no I don't see the problem. There are alternatives for almost every exercise. Planks have alternatives, and in turn, ARE alternatives to other moves.

You've convinced yourself you don't need planks. Why worry about it? Just do one of the alternatives you already do.

You're asking for proof. Talk to a PT or Fitness Instructor if you prefer to hear it from qualified people.

Can you point me to fitness studies targetting the same area that the plank does (remember, it's not just abs), where they did only that move?

darrensurrey

Frankly, no I don't see the problem. There are alternatives for almost every exercise. Planks have alternatives, and in turn, ARE alternatives to other moves.

You've convinced yourself you don't need planks. Why worry about it? Just do one of the alternatives you already do.

You're asking for proof. Talk to a PT or Fitness Instructor if you prefer to hear it from qualified people.

Can you point me to fitness studies targetting the same area that the plank does (remember, it's not just abs), where they did only that move?

Problem with many PT/FIs is that they've got mickey mouse qualifications.

I'm not worried (do I have to be worried to post something). I just find it interesting that they're often recommended. I can now see that for newcomers to core exercises, they would be a useful exercise so my final statement in my original post is incorrect.

As for exercises that work like planks, deadlifts hit every area you've mentioned. The biggest benefit over planks is that you can massively increase the weight as it becomes easier.

PS Thank you for your on-going replies.

vtachycardia

How good are they for a strong core, well last I read the plank as an isometric contraction does stimulate stabiliser muscles that often do not get used and can only be stimulated by an isometric contraction, the shakiing that becomes part of the plank at point of failure is clear indication that this is true.

Do the rectus abdominus get a massive benefit, then yes in terms of correct form dictates that they are engaged and you can still breathe deeply and correctly without discomfort. Is the plank as beneficial as being able to do the dragonfly or windshield wipers then the answer is no.

Regarding bodybuilders and other lifters using isometic contractions, many still do and certainly in the past they did - but popularity rather than efficacy dictates trends. So, when doing a pullup, maintain the up or half up position, same with pressup, the down or halfway down and hold - stimulates muscle and growth. Lateral shoulder raise with db's held in the hands will certainly stimulate rotator cuff muscles as they try to maintain form long after the deltoids have given up.

As a climber, I am sure that the plank is of no practical use but isometric contractions would be, also consider practising one-arm no hand chin ups this is where it is at.

http://www.beastskills.com/no-handed-one-arm-chin-up/ - or indeed anything shown at this web site.

or upside down climbing walls.

vtachycardia

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

I'd be interested to know if your other exercise is non-strength-based. The only reason I question the validity of such a "test" is that all cardio work trains the abs/core to varying degrees.

Cardio work does not train the abs and core, cyclists and distance runners have notoriously weak core strength.

vtachycardia

And strength work for hypertrophy does not build a strong core. Because if you cannot see it, don't work it. why bodybuilders are also weak in foundational strength and conditioning.

darrensurrey

Thanks, vtachycardia, very interesting stuff. Does make sense.

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

I'd be interested to know if your other exercise is non-strength-based. The only reason I question the validity of such a "test" is that all cardio work trains the abs/core to varying degrees.

Cardio work does not train the abs and core, cyclists and distance runners have notoriously weak core strength.

It helps more than not doing any exercise. That was my issue.

darrensurrey

And strength work for hypertrophy does not build a strong core. Because if you cannot see it, don't work it. why bodybuilders are also weak in foundational strength and conditioning.

Right, but as I mentioned earlier, people do planks not because they're worried about core strength but mainly for the six pack.

BeautyFromPain

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

I'd be interested to know if your other exercise is non-strength-based. The only reason I question the validity of such a "test" is that all cardio work trains the abs/core to varying degrees.

Nearly all cardio also uses legs.
Do you not do leg workouts because of it?

Being able to see abs is purely BF%.
PS think of the fact some people may not be able to do other ab exercises because of injuries/malformations?
I can't do situps because I have scoliosis and it hurts too much to lie flat on my back.

BeautyFromPain

And strength work for hypertrophy does not build a strong core. Because if you cannot see it, don't work it. why bodybuilders are also weak in foundational strength and conditioning.

Right, but as I mentioned earlier, people do planks not because they're worried about core strength but mainly for the six pack.

In what world are you living in?

bkesecker

If you want a more challenging plank, do them on the stability ball - either feet on the ball, hands or floor or forearms/hands on ball, feet on floor. There is also a variation for the BOSU. Both of these options require a great deal of core work in that you are working on an unstable surface. I challenge you to give a try.

BeautyFromPain

Don't believe how good they are?
Maybe you should hold one with proper form and time yourself to see how long you can do it for.

marie_cressman

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

I'd be interested to know if your other exercise is non-strength-based. The only reason I question the validity of such a "test" is that all cardio work trains the abs/core to varying degrees.

I do p90x... So my other workouts are also strength based. I just have a weak core so I am adding planks as well. Plus, it gives me and my husband something to do together since he refuses to workout with me (he's in the Army and does PT every morning and doesn't feel the need to workout with me).

darrensurrey

Nearly all cardio also uses legs.
Do you not do leg workouts because of it?

Being able to see abs is purely BF%.
PS think of the fact some people may not be able to do other ab exercises because of injuries/malformations?
I can't do situps because I have scoliosis and it hurts too much to lie flat on my back.

In what world are you living in?

Don't believe how good they are?
Maybe you should hold one with proper form and time yourself to see how long you can do it for.

Thanks for the replies.

I'm not questioning the validity of sitting in a stationary squat so it's irrelevant. But if I was to question holding a squat position, then it'd need to be tested carefully without doing other leg exercises otherwise it isn't very informative a test.

As I see it, most people are not interested in core strength, merely losing weight and getting a decent shape. That most people believe doing core work will burn tummy fat shows you where we are today.

Even if I only lasted 5 seconds, it doesn't mean it's useful. It means I can only hold a plank for 5 seconds.

darrensurrey

I don't know, but I joined a "challenge" so to speak to do 60 mins worth of planks in the month of September. I'll tell ya how it works out. LOL I'm 6 mins in (today will make 8). I can feel a variety of different muscles working while in that position. I don't do it as my only workout though. I am doing it to strengthen my core. I don't intend on having washboard abs (but you know, if it happens I won't hate it... haha!). I have quite a ways to go before I'm close to that.

I'd be interested to know if your other exercise is non-strength-based. The only reason I question the validity of such a "test" is that all cardio work trains the abs/core to varying degrees.

I do p90x... So my other workouts are also strength based. I just have a weak core so I am adding planks as well. Plus, it gives me and my husband something to do together since he refuses to workout with me (he's in the Army and does PT every morning and doesn't feel the need to workout with me).

Ah right. P90X will get you the results you want. I've seen numerous success stories.

Ph4lanx

Problem with many PT/FIs is that they've got mickey mouse qualifications.

Charles Poliquin recommends them religiously, and he trains a big group of olympians and athletes. (I'm a Men's Fitness reader. He writes a column in there every month. Awesome guy and I would never hesitate in recommending any of his writing for good advice).

As for exercises that work like planks, deadlifts hit every area you've mentioned. The biggest benefit over planks is that you can massively increase the weight as it becomes easier.

PS Thank you for your on-going replies.

Perhaps, but then you're comparing a standard plank to a standard deadlift. If you add weight to a deadlift, then you need to add something to the plank. The variations are that addition. They are far harder than the standard plank.

PS. You're welcome.

bluebug53

/Users/carolynedwards/Pictures/iPhoto Library/Originals/2012/Sep 4, 2012/554767_4028817151189_534157795_n.jpg

DaveC29

Cardio work does not train the abs and core, cyclists and distance runners have notoriously weak core strength.

Spoken from what research? Distance runners most certainly use their core. Try running 15-20 miles and then tell me you don't feel it in your core. BTW- You can't run 15-20 miles without building core strength either.

darrensurrey

Problem with many PT/FIs is that they've got mickey mouse qualifications.

Charles Poliquin recommends them religiously, and he trains a big group of olympians and athletes. (I'm a Men's Fitness reader. He writes a column in there every month. Awesome guy and I would never hesitate in recommending any of his writing for good advice).

As for exercises that work like planks, deadlifts hit every area you've mentioned. The biggest benefit over planks is that you can massively increase the weight as it becomes easier.

PS Thank you for your on-going replies.

Perhaps, but then you're comparing a standard plank to a standard deadlift. If you add weight to a deadlift, then you need to add something to the plank. The variations are that addition. They are far harder than the standard plank.

PS. You're welcome.

Alright, if Poliquin recommends them, I'll concede! (No sarcasm.)

Not sure what is meant by a standard deadlift. Presumably, the original weight you can lift.