Improve Core Strength with These 10 Plank Progressions
Improve Core Strength with These 10 Plank Progressions
Core strength is an essential characteristic for good posture, proper movement mechanics and performance on the playing field. Core strength is derived from the function of 4 myofascial slings of the body (Santana, 2003; S., 2011; P., 2013; American Council on Exercise, 2015; Lippert Lynn S. PT, 2017). These myofascial slings work together in the kinetic linkage of the body to transfer power between the upper and lower body parts. This transference of energy is what enables the body to regulate posture and balance while sitting and during gait. The plank exercise is a great exercise for activating and strengthening the musculature of the core including the rectus abdominis, internal and external obliques, and the transverse abdominis.
How the exercise works
The plank works based on simple physics and exercise physiology. To perform the exercise, one simply assumes a straight and rigid body position supported by both arms and legs with weight evenly rested on the palms and the balls of the feet. This is like the top position in the pushup. The muscles of the body work to resist the forces of gravity in order to maintain the straight and rigid position. In order to activate all of the muscles of the abdomen, one must maintain a neutral position. This entails keeping the thoracic vertebrae straight and rounding the lordotic curve of the lumbar vertebrae. One uses an isometric hold to maintain the neutral position. The core becomes stronger by adapting to the specific stress it is subjected to. The principle of time under tension (TUT) suggests that there is specified range of time based on the physiology of each muscle to induce maximal development (W. Larry Kinney, 2020). There is some debate, but many believe that the ideal amount of time under tension for muscle growth is between 40 to 60 seconds (W. Larry Kinney, 2020). Both specific adaptation and time under tension are based on Seyles General Adaptation Syndrome (GAS) (Michael A. Clark, Scott C. Lucett, & Brian G. Sutton, 2014; American Council on Exercise, 2015; NASM, 2018; NASM, 2019; W. Larry Kinney, 2020).
Progressive Overload
Progressive overload is the term used to describe the titration of load which is applied to muscles. For example, in the bench press if one wants to get stronger, they lift between 80 – 95% of their one repetition maximum (1 RM). Assuming that one is lifting 225lbs as their 80% 1RM, they will attempt to lift the weight for 3 – 5 repetitions. Assuming that during the week’s training sessions they are able to complete 3- 5 sets of 3 – 5 repetitions, the following week they will add 2.5 lbs to the working load and repeat the process. In theory they can continue this progressive overloading in perpetuity (W. Larry Kinney, 2020). In the case of the plank exercise, one may apply this principle to time under tension. For example, one may be able to successfully hold the proper plank position for 15 seconds for 3 – 5 sets during the week’s training sessions. The next week they will increase the time under tension by 5 seconds. When the subject is able to complete all working sets for 20 seconds then they will again increase the time by 5 seconds.
Exercise Progression
Exercise progressions are used to help the person performing the exercise increase performance by adding small changes to the movement or angle in which the movement is performed. Additionally, if an exercise is too difficult to perform it may be regressed or scaled in such a manner as to help develop the necessary neuromuscular pathways so that it may be performed properly. Simply put, exercise progressions are nothing more than a scalable means to achieving proper neuromuscular development. In general progressions are implemented by beginning a progression at the easiest level and then progressing to a more difficult or complex technique. In terms of corrective, medical, and therapeutic exercise, we begin the progression from the lowest position possible to the highest position, then move from 2 or 4 points of support to 1 or 3 points of support, then from a stable position to an unstable position (Michael A. Clark, Scott C. Lucett, & Brian G. Sutton, 2014; American Council on Exercise, 2015; Lippert Lynn S. PT, 2017). An example of the exercise progression model is as follows:
The Squat Exercise
· Isometric hold in the squat position back supported against the wall
· Partial Squat using the wall to slide up and down
· Full bodyweight squat against the wall
· Squat to chair (no support)
· Full bodyweight squat (no support)
· Full bodyweight squat (eyes closed)
· Single leg chair squat
· Single leg chair squat (eyes closed)
· Barbell squat (Just the bar)
· Barbell Squat (loaded with % of 1RM)
In our latest video I discuss the plank exercise with progressions. This video demonstrates the plank exercise progression protocol of lowest position possible to the highest position, then moves from 2 or 4 points of support to 1 or 3 points of support, then from a stable position to an unstable position.
Exercise Progression coved as follows:
1. Knee Plank
2. Forearm Plank
3. High Plank
4. 1 arm/ 1 leg alternating holds
5. Quadruped Plank
6. Plank with forearms elevated on a stable bench
7. Plank with feet elevated on a bench
8. Plank with forearms elevated on unstable Pilates Ball
9. Plank with Feet Elevated on Unstable Pilates Ball
10. Pull-through Plank
Muscles Worked
The muscles of the abdomen that are worked with the plank exercise include:
Rectus Abdominis – The rectus abdominis is the flat sheath of muscle located anteriorly on the torso at the center of the abdomen. This muscle is often referred to as “The Six Pack”. This muscle is responsible for flexing the trunk, compressing the abdominal viscera, and expiration (Stax, 2017; Lippert Lynn S. PT, 2017).
Internal Obliques – These muscles are bilateral, meaning there are a set on each side of the abdomen. They can contract bilaterally or unilaterally. In bilateral contraction they flex the trunk, compress the internal viscera, and aid in expiration. When they contract ipsilaterally meaning one side at a time they are responsible for trunk lateral flexion and trunk rotation (Stax, 2017; Lippert Lynn S. PT, 2017).
Eternal Obliques – Like the internal obliques they are capable of bilateral or unilateral / ipsilateral flexion. In bilateral contraction they aid in trunk flexion, compression of the internal viscera, and expiration. In unilateral contraction, they aid in trunk lateral flexion and rotation (Stax, 2017; Lippert Lynn S. PT, 2017).
Transverse Abdominis – This often-forgotten muscle structure is the girdle of the trunk. The transverse abdominis is a deep muscle of the abdomen. Its capable of contracting bilaterally or unilaterally. It aids in compressing the abdominal viscera, expiration and trunk rotation (Stax, 2017; Lippert Lynn S. PT, 2017).
Abdominal Bracing versus Hollowing
There are two ways in which to activate the abdominal muscles while performing the plank exercise. These methods are abdominal bracing and hollowing. Bracing entails the pushing out of the abdominal muscles much in the same way as if one were preparing to brace for a strike to the abdomen. Hollowing is the sucking in of the abdominal musculature much as the same way one would suck in their gut when standing at the position of attention. Studies have shown that abdominal bracing is superior to hollowing for activating the external abdominal muscles of the rectus abdominis, internal and external obliques (Giedrė Vaičienė 1, 2018). Abdominal hollowing is superior in activating the deep abdominal musculature of the transverse abdominis (Giedrė Vaičienė 1, 2018). Both these techniques can be used while performing the plank exercise in all variations.
Summary
The plank exercise is a great exercise that can be performed anywhere. This simple, easy to do exercise is highly scalable and works all of the major musculature of the abdomen. The combination of progressions, time under tension, abdominal bracing and hollowing make for a variety of acute variables that may be applied to this exercise. A strong core is essential in proper movement and gait, athletic performance, and even in preventing low back pain.
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References
American Council on Exercise. (2015). Medical Exercise Specialist Manual. (F. James S. Skinner PH.D, Ed.) San Diego, CA, USA: American Council on Exercise.
Giedrė Vaičienė 1, K. B. (2018, August 8). Not only static: Stabilization manoeuvres in dynamic exercises - A pilot study. PLoS One. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30089127/
Lippert Lynn S. PT, M. (2017). Clinical Kinesiology (6th ed.). Philadelphia, PA: F.A. Davis. Retrieved 2021
Michael A. Clark, D. M., Scott C. Lucett, M. P.-C., & Brian G. Sutton, M. M.-C. (2014). NASM’s Essentials of Corrective Exercise. Burlington, MA: Jones & Bartlett Learning. Retrieved Jan 2021
NASM. (2018). NASM ESSENTIALS OF PERSONAL FITNESS TRAINING (6th ed.). (D. M.-C.-C.-C.-C. Micheal A. Clark, Ed.) Burlington, MA, USA: Jones & Bartlett Learning. Retrieved June 2020
NASM. (2019). ESSENTIALS OF SPORTS PERFORMANCE TRAINING (2nd ed.). (M. N.-C.-C. Erin A. McGill, Ed.) Burlington, MA: National Academy of Sports Medicine. Retrieved Apr 2021
P., M. (2013). Biomechanics of Sport and Exercise (3rd ed.). Human Kinetics. Retrieved May 2021
S., L. L. (2011). Clinical Kinesiology and Anatomy (5th ed.). Philadelphia, PA: F.A. Davis Company. Retrieved Mar 2021
Santana, J. C. (2003, Apr). The Serape Effect: A Kinesiological Model for Core Training. Strength and Conditioning Journal, 25(2), 73-74. Retrieved Mar 2021, from https://journals.lww.com/nsca-scj/Citation/2003/04000/The_Serape_Effect__A_Kinesiological_Model_for_Core.13.aspx
Stax, O. (2017). Anatomy and Physiology (3 ed.). Houston, TX: Rice University. Retrieved July 2020
W. Larry Kinney, J. H. (2020). Physiology of Sport and Exercise (7th ed.). Human Kinetics. Retrieved Dec 2020
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