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Planks are all the rage these days, and with good reason: they are a great way to strengthen the core, glutes, and pelvic floor. Runners of all levels can benefit from adding planks to their weekly training routine.
If you do planks properly and with good form, they are also safer than crunches and traditional sit-ups, which flex the spine and can strain the hip flexors.
Planks also strengthen your deep abdominal muscles, such as the transversus abdominis, which plays a key role in stabilizing the spine and supporting movements such as running.
There are quite a few plank variations you can do. Each type of plank works the abdominal muscles, spinal stabilizers, glutes, and shoulders to some degree, with different planks targeting certain core muscles more than others.
Perform each plank for 30-60 seconds, depending on your fitness level. It’s far more important to maintain proper form than to hold the plank longer, so stop early if you feel like your hips are sagging or you’re unable to support the position.
Plank Workout
- 30-60 seconds high plank (push-up position)
- 30-60 seconds forearm plank
- 30-60 seconds up-down plank
- 30-60 seconds right side plank
- 30-60 seconds left side plank
- 30-60 seconds forearm plank with alternating forward reaches
- 30-60 seconds forearm plank with leg extensions
- 30-60 seconds high plank with alternating shoulder taps
Complete 1-3 rounds.
Remember to keep you sound neutral by engaging your core and glutes.
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