The plank is an isometric exercise, i.e. an exercise without movement, which primarily activates the muscles in the core of the body, also known as the stabilizer muscles (abdominal, dorsal, gluteal and adductor muscles).
Used primarily as an abdominal exercise. In fact, in addition to the activation of the other stabilizing muscles, the activation of the muscles of the legs, arms and shoulders is needed on a second level.
Can we use a plank to exercise the muscles from the rest of the body?;
If we add some movement to this otherwise static exercise, then we can emphasize a different part of the body, depending on the movement we do, of course.
See the plank exercises in photos and in video
10 variations of the board
10 alternatives to enrich our training, to emphasize the points we want to emphasize, to increase the performance of the exercise both at aerobic and anaerobic level.
- Low board with alternating turns on the side
This plank primarily activates the lateral abdominal muscles, as well as the shoulder muscles, on each side. At the same time it helps us to improve the coordination of our movements.
The same exercise can be done on high support. This of course has the effect of feeling that we are activating more shoulder muscles and less abdominal muscles. The truth is that whether high or low support, there is very little difference, so we choose what suits us and allows us to perform the exercise in the most correct way.
- Superman board
Apparently it is named after the characteristic movement the super hero makes with his hand.
Here we work by stretching the arms alternately, in the straight line of the shoulder.
This exercise emphasizes the muscles of the shoulder and especially the anterior deltoid, since what we are actually doing is a large flexion of the shoulder joint.
It also contains the element of balance, since we have to support our body on only one arm at a time, thus strengthening the action of the stabilizing muscles of the torso.
- Board Jumping Jacks
For those who don't know Jumping Jacks, they are actually small jumps with abduction and adduction of the hips (opening and closing). So we incorporate this exercise into the plank and perform it from a horizontal position. What do we gain from this?;
Increase in cardiorespiratory frequency (pulse), coordination of movements, activation of abdominal muscles.
Of course, we can choose whichever of the two supports we want (high/low).
- Runner board
Another exercise that is done on an aerobic level. We would also describe it as running from a horizontal position. We can set our own intensity and explosiveness to get the best results.
Emphasis is placed on the hip flexors and the lower rectus abdominis, while the calf muscles are also involved.
- Plank with jump forward - backward
Similar to the previous board as it activates the same muscles, but here we have simultaneous movement of both legs. This plank, although aerobic, is best not done at too high a speed. Best results are obtained by keeping a steady pace and controlling the body movement very well.
- Board- Seat
The protagonists in this exercise are, obviously, the muscles of the legs and hips, mainly the quadriceps and glutes.
It is undoubtedly a horizontal seat. At the same time as muscle strengthening, it offers speed and explosiveness.
It is advisable to avoid it for those with knee problems, as the knee comes in a great bend and there is a possibility of discomfort.
- Board with forward/backward movement of the hands.
A plank that emphasizes the muscles of the arms but mainly the shoulder muscles, with the anterior deltoid muscles taking center stage.
In addition, when our arms are more forward than shoulder height, the upper side of the rectus abdominis is activated more. We can make this activation more intense by placing the arms even further forward.
Extra info: we can move the arms to the side (open/close), emphasizing the middle and back of the deltoid.
- Board Shoulder Tap
And this exercise emphasizes the hands. It is also considered a balance exercise as we transfer our weight alternately to each side, resulting in the activation of the muscles of the center of the body.
The same exercise can be attempted, initially, with support on the knees instead of the fingertips.
- Side board with hip abduction
A characteristic feature of side planks is the activation of the lateral abdominal muscles, as well as the dorsal muscles.
Here we add, with the hip abduction activation of the abductors.
The odd thing about this exercise is that while the abduction movement occurs on the upper side, the abductors are also activated on the lower side, which is often more noticeable.
And here we can use both supports.
- Toe Touch board
As the name suggests, a board where we alternately try to touch the toes of the opposite foot.
A very strong exercise that activates hip flexors, rectus abdominis, shoulder muscles (through the very large flexion that occurs in the center of the body) and lateral abdominals with the rotational movement.
To a lesser extent, the muscles of the arms, shoulder and legs are involved, while it also works as a stretching exercise of the entire back side with emphasis on the posterior thigh and calf muscles.
Finally, it is an exercise that requires coordination of movements and skills, develops balance, proprioception and kinesthesia in space.
These 10 variations are a simple suggestion to enrich your workout.
Think intelligently and imaginatively and I am sure you will find endless variations on this simple exercise with so many benefits.
Choose the one that suits your body and your fitness.
Stay healthy!
By Constantina Ziros, gymnast
