But first, take a moment to learn how to do a proper plank. This will ensure that you’re engaging the right muscles in the right way and help prevent injury. Once you’ve mastered the basic move, you can fully enjoy the benefits of the plank, below. The plank also targets your shoulders, arms, and core, aka the main stabilizer of your body, says Ashley Dean, personal trainer and founder of Apartment 3R. “When [you’re] in a plank, your spine is in a neutral position,” she explains. This forces the core muscles to engage and provide stability, ultimately making them stronger. RELATED: Don’t Ignore the Most Important Ab Muscle You Have—Here’s How to Strengthen Your Transverse Abdominis Enter the benefits of plank exercises. In a 2017 study, researchers found that stabilizing your core with exercises (like planks) can reduce low back pain. Planks can also provide relief by increasing your awareness of spinal alignment and posture, according to Rhodes. Translation: Doing planks can help you become more mindful of how you hold your body. This type of awareness, called postural awareness, is linked to back pain relief, according to a 2018 study. The posture-related benefits of planks can lend a hand, too. According to Rhodes, good posture keeps you safe by evenly distributing your weight during activity. This helps you avoid doing awkward, incorrect movements that can lead to injury and pain. If you’re a bit shabby in the balance department, don’t worry—there are many ways to modify a plank. You can make it easier by placing your knees on the ground, which offers extra support while you build up strength. Another option is to lay your hands on a bed or chair to lift your upper body, suggests Rhodes. It sort of brings the floor up to you, making a plank easier to hold. “The more upright your torso, the easier the plank,” she says. Looking for a challenge? Hold a plank for longer than usual, or elevate a leg or arm, says Rhodes.
