Plank Exercise

The plank exercise is actually an isometric core strength exercise that involves maintaining a difficult position of the body for the extended periods of time. The plank position also called a front hold, hover or abdominal bridge and the most common plank is the front plank which is held in a push up position with the body's weight borne on the forearms, elbows and also the toes.

The are many variations of plank exercise exist such as side plank and reverse plank. This plank exercise is commonly practiced in pilates, yoga, in training for boxing and also other sports. This exercise best to consider for strengthening the abdominals, the back and also shoulders. And now, lets move to the muscle parts that involved when doing front and side plank exercise.

The muscle parts that involved in the front plank includes : 

Primary 

• Erector spinae 
• Rectus Abdominis (abs)
• Transverse abdominus

Secondary 

• Trapezius (traps) 
• Rhomboids 
• Rotator cuff 
• The anterior 
• Medial 
• Posterior deltoid muscles (delts)
• Pectorals (pecs)
• Serratus anterior 
• Gluteus maximus (glutes)
• Quadriceps (quads)
• Gastrocnemius 

The muscle parts that involved in the side plank includes : 

Primary 

• Transverse abdominus 
• Gluteus medius and gluteus minimus muscles (abductors)
• The adductor muscles of the hip 
• The internal and external obliques 

Secondary 

• Gluteus maximus (glutes)
• Quadriceps (quads)
• Hamstrings 

I also did this plank exercise myself after done with my push up. So, if you want to try it, you also can do it too! Just start off with 50 push ups and right after you done with that, straight away do a plank for approximate 1 minute and keep repeat the process for 5 sets or more as you wish. Good luck!