The Plank rage…a neat and non-intrusive alternative for abs, but in my opinion, ESPECIALLY for lower back.

Keeping the abs strong is a central part of avoiding injury and of course giving us that sexy six-pack look that we all desire.  As part of what I teach, if we focus first on the overall health of the body, the appearance we’re looking for tends to fall into place with little more than some added fine-tuning here and there to achieve the desired look depending on the individual circumstances.

Planks became a rage beginning in the mid-2000’s or so.  Although they strengthen the abs, an added benefit, huge one, is the strengthening of the lower back which is such a huge problem area for countless people.

Lower back issues can be caused by vitamin D deficiencies as well as adrenal issues as well.  But for the focus of this conversation, we’ll discuss the proper execution of planks and how they benefit you.

Lordosis is an inward curvature of the lumbar vertebral column that causes the pelvis to “push” the abdominals outward.  It is not uncommon, but predisposes a person to injury for some of the more major exercises like squats and rowing where lower back strength is essential.

Planks, while strengthening the core, also assists in strengthening the lower back due to the position utilized on the floor and we get a “two-for-one” benefit from the activation of teh abdominal and lumbar/hip flexor muscles in tandem.

Those who’ve followed me for a while know I’m a fan of isometrics.  They have countless applications, as they keep the muscles under tension, without lengthening or shortening the muscles that may not always be possible or may be detrimental due to injury or other issue.  In short, it’s simply holding a position static, while flexing for the benefits that can be derived.

To execute a plank:

1. Lie face down on the floor as if you’re going to do a push-up.

2. Push yourself up into the top of a push-up position, balancing yourself and keeping your body straight between your toes on the ground, and your hands.  Females, or those with weaker upper bodies, can push themselves up onto their elbows and forearms to keep their torso elevated off the ground, and as straight from head to toe as possible; like a “plank.”

3. Once in this position, I like to tighten my abs, butt AND lower back, and hold it for as long as is comfortable.

Some people are not as “in tune” with their muscles, enough to be able to feel their lower back muscles being activated.

In that case, a good way to become acquainted with an easy strengthening of the lower back is to stand up facing a wall about two feet in front of you.  Extend your arms out, palms on the wall, as if you are going to do push ups against the wall.  Then bend at the elbows so that you are essentially doing a push-up against the wall, but not with the focus on the chest and shoulders…instead, with a focus on the lower back, and tensing your lower back muscles.  This is a move physical therapists use for people with back injuries that is very low impact, and slowly introduces the person to “feeling” their lower back being activated.  Try it for a few minutes until you can feel it…and you’ll get what I mean.

Then apply that feeling to the plank.

That is how I execute the plank move, for both abdominal and lower back benefit, along with some butt and other muscle group benefit incorporated in.

I do not use this exercise often, but do use it as part of my change-ups to help maintain the all-important lower back.  The abdominal benefit I receive…in all honesty…is incidental to the effort.  My abs come primarily from my diet above all else, with just a few other tricks I include in my program.