Planks and pushups can help you build a strong core, upper and lower body strength and more
Because planks
build up your core, they’re excellent for preventing back pain while
also leading to better posture and increased stability and balance
A typical
pushup requires you to lift 50 to 75 percent of your body weight, which
will help you build strength in your upper body and core
Pushups help to boost metabolism, build stronger bones and tone your arms
A plank to pushup, which combines the two exercises, gives you the benefits of both simultaneously
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Planks and pushups are examples of effective, full-body exercises
that you can do virtually anywhere. They're deceptively simple, such
that many people pass over them in favor of flashier workout techniques,
but don't be fooled: Planks and pushups are a solid exercise choice
that can help you build a strong core, upper and lower body strength and
more.
There's a reason why the U.S. military still uses pushups as part of
their basic training and physical fitness tests — it's a demanding
maneuver and also one that can be used as an indicator of fitness.
What's more, it's possible to modify pushups to suit any workout level,
from beginner to advanced.
Similarly, planks are also suitable for all levels and engage many
muscle groups in your body simultaneously, making them an ideal way to
train your whole body. If you're still wondering why planks and pushups
are worthy of being added to your regular workout routines, here are
some top reasons to consider.
Five Top Benefits of Planks
Planking involves holding your body off the ground in a straight
line. To perform one, start off on your hands and knees, then lower your
forearms to the floor so your arms form a 90-degree angle.
Move your feet back and, with only your toes on the ground, hold your
body and legs stiff. Be sure that your low back is not sagging, your
knees are straight and your abs are tightened. Now hold for at least 30
seconds. What can you gain from this straightforward bodyweight exercise
(which uses your own weight to provide resistance)?
1. Strong Core Muscles — Planks not only work your
transversus abdominis muscles, which are the deepest layer of abdominal
muscles, and other primary core trunk muscles, they elicit the greatest
activation compared to other exercises like a traditional trunk flexion
and extension exercise.
In fact, a study published in Medicine & Science in Sports &
Exercise found that "the forearm plank variations required over two
times the average activity of the rectus abdominus, external abdominal
oblique and lumbar erector spinae," than another core exercise, which
suggests they may "be optimal in terms of maximizing strength, improving
stability, reducing injury and maintaining mobility."1 2. Reduced Back Pain —Because planks build up your core, they're excellent for preventing back pain.
According to the American Council on Exercise (ACE), "Because the plank
exercise requires minimal movement while contracting all layers of the
abdominal fascia, it is an excellent way to strengthen the core, which,
in turn, helps reduce low-back pain. As the deep abdominal muscles
become stronger, your midsection tightens."2
Further, research shows that exercise focused on activating the deep trunk muscles, such as planks, may be beneficial for low back pain.3 3. Increased Balance and Flexibility — Planks target
the muscles needed for proper posture, stability and balance. According
to Dwight Chapin, team chiropractor for the CFL's Toronto Argonauts,
"Planks strengthen the muscles that make holding a neutral spinal
posture possible, reducing the stress to your back even when sitting.
Improved abdominal strength and core stability will also enhance your
balance and flexibility, making your movements more efficient and
reduce the risk of injury."4 4. Improved Athletic Performance — Endurance plank
tests are associated with measures of athletic performance, and being
able to hold a plank longer may be a marker for better endurance as well
an ability to quickly change directions (such as while playing soccer).5 5. Better Posture — Planking requires engaging the
muscles necessary to stay upright and maintain proper posture, including
your back, chest, shoulders abs and neck. According to Glenn Wright,
professor of exercise and sports science at the University of Wisconsin,
La Crosse, "They [planks] maintain the stability of the core muscles,
which support proper posture by safeguarding an erect position and
proper alignment of the spine."6
Plank Variations to Try
Planks
are a versatile exercise, which only adds to their appeal. If you find
that standard planks are too challenging, for instance, you can start
off with your knees on the ground, as demonstrated by Mercola.com
personal trainer Jill Rodriguez in the video above.
If you're looking for more of a challenge, try planking with your
feet elevated on a bench. Further, rather than keeping planking as a
static exercise, you can incorporate some of the variations below, which
are also demonstrated by Rodriguez:
• Up Down Plank — Start
on the floor on your knees in straight-arm position. Next, move to your
forearms, hold for two to three seconds and move back to a straight arm
position. Up and down is one repetition • Planks With Leg Raises —
Start on the floor with your knees bent and in the straight-arm
position. Pull one leg up toward the ceiling as if a string were pulling
your leg from behind the knee. Hold for one or two seconds and bring it
back down. Repeat with the other leg. This is one repetition. • Plank With Knee Crunch —
Place your hands flat on a chair or bench, placing your body in the
plank position, bearing your weight on your toes. Bring your right knee
to your right elbow and return to the start position. Repeat with your
left leg. This is one repetition.
Five Top Benefits of Pushups
Pushups share some commonalities with planks, including keeping your
body stiff and straight during the exercise. Planks are sometimes
described as a pre-pushup. From the plank position, but with your palms
flat on the ground and elbows straight, lower your body all the way
down, allowing your sternum to gently touch the floor.
Next, do a full range of motion by pushing up all the way with your
elbows, paying attention to their alignment. The ideal angle from your
sides is about 45 degrees. In the video at the top of the page, Darin
Steen demonstrates the perfect pushup.
You'll notice that it's a slow, controlled movement with a
three-second contraction. Control is key, as an improperly performed
pushup will not yield the same benefits. However, done correctly,
pushups can offer many benefits, including the following:
1. Build Strength —Pushups
target your chest muscles, shoulders, back of your arms, abdominals and
the serratus anterior (the muscles under your armpits), simultaneously.
A typical pushup requires you to lift 50 to 75 percent of your body
weight,7 which will help you build strength8 in your upper body and core.
Although everyone has different problem spots, one of the most common areas for excess fat
is the belly. And everyone who’s ever had a little belly fat knows that
although it’s the first place for fat to go, it’s also the hardest to
get rid of.
Most of the traditional exercises
that target your core don’t actually provide the results they promise.
The best way to melt belly fat is actually to work out your whole body.
How To Plank
Planking
works out your whole body, especially your core and back. This exercise
improves posture, boosts metabolism and increases flexibility.
Add it to your exercise routine to prevent future injury, while strengthening your back.
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Go down to the floor on your hands and knees.
Keep your neck straight with you head facing the ground.
Make your hands bellow your shoulders and your knees bellow your hips.
Step your feet back one at a time. Your toes should be firmly planted into the floor.
For more stability, push your knee muscles towards the ceiling and spread your fingers wide.
Planks is a good exercise and the video shows how to do them. With many people looking for exercises to do come the New Year, this could be beneficial. Watch this here:
