Another Top Fit Tip...By James Villepigue CSCS

Now trending in social networking sites and on various Internet sites is the Lying Down Game, or more notably known as Planking. This current fad is an activity done by people lying flat face down in an unusual place, with their arms adjacent to their body.

Holding the position, the participant is photographed by their friends to be posted online as part of its shtick.

While the common planks were done on an open field or on the sidewalk, more people have taken the challenge of planking on elevated structures, wherein players are planting only their feet and upper body and leaving the rest of the midsection suspended in midair.

The current world record, according to the Guinness Book of World Records, is held by 68 year old Paul Drinan of Queensland, Australia for a total time of 33 minutes and 40 seconds!

More than a game
Despite cynics’ impression of the game as “pointless” or “nonsense”, planking actually has roots that have beneficial effects on the body, as long as it is performed correctly.

Yes, it’s kind of cool to see something fitness oriented going viral, but there is validity to it being a valuable body building (not in terms of mass, but strength) exercise.

Performing the plank in a suspended position is a lot harder than you would think. If you’re just starting out, performing different variations of the plank is quite difficult when you have a weak core, which means it’s going to take a bit of proper planking if you wish to progress and become stronger at it.

The technique behind planking is actually an isometric core exercise. The core muscles consist of abdominal muscles, commonly known as six-pack or abs. Aside from gaining a solid stomach, core exercises like the plank also target the lower back and the oblique muscles, all of which makeup your waistline.

As for the exercise aptly called Plank, it involves sustaining a specific position for a certain amount of time. Before planking became a cult phenomenon, the plank had been common practice in Yoga and Pilates.

Other sports and conditioning trainers incorporate planks as part of their clients’ workout routine. And when we say clients, we’re talking world-class professional athletes, such as NBA and NFL players, and even combat athletes like boxers and Mixed Martial Arts (MMA) combatants.

There are variations of plank exercises covering the core muscle group. The primary muscles involved are the abs, lower back, and obliques.

Secondary muscles affected in this exercise are the trapezius (more popularly known as traps), neck muscles, chest, shoulders, rotator cuffs, rib cage, quadriceps, hamstring, calves, and the gluteus maximus (or the buttocks).

There are three types of plank exercises. Each variation targets different muscle groups, both primary and secondary muscles. The most common variation is the front plank. Continuous exercise of the front plank develops your capabilities in the planking game.

The other two exercises are the side plank and the reverse plank. Let’s see the details for each variation:

Front Plank:

• Position: Face down on the floor in a push-up position. Place your forearms on the ground. Each forearm should be parallel to the other, and to your body. Elevate your body without your knees touching the ground by straightening the legs, and hold the position as long as you can.
• Muscles: Primary – Erector Spinae (lower back), Rectus Abdominis (abs), Transverse Abdominus (abdominal corset); Secondary – Trapezius, Rhomboids (inner traps), Rotator Cuff, Deltoids (shoulders), Pectorals (chest), Serratus Anterior (rib cage), Gluteus Maximus, Quadriceps, and Gastrocnemius (calves).

Side Plank:

• Position: Drop to the ground, body should be facing perpendicular to the floor, and place the forearm on the floor. Forearm should also be perpendicular to the body. Waist or knees should not touch the ground. Hold your suspended torso as long as possible. To ensure symmetry and proportion, hold the same amount of time on both sides.
• Muscles: Primary – Transverse Abdominus, Gluteus Medius and Minimus (comprises the hips, groin and abductors), and the Obliques; Secondary – Gluteus Maximus, Quadriceps, and Hamstring.

Reverse Plank:

• Position: Lie down on the ground facing up. Instead of using your forearms, place your hands on the floor with your fingers pointing away from your body. Extend your elbow to straighten your arms, and elevate your hips while your knees are stiff and legs are straight. Continue to face up while performing the exercise, and sustain the position as long as you can.
• Muscles: Primary – Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Rotator Cuffs, and Hamstring; Secondary – Triceps, Calves, and Trapezius.

Step your game up
If you’re a competitive planker, step your game up and find new challenges. Before doing so, strengthen your core to execute a perfect pose.

Remember, getting that priceless plank on photo takes a long time to sustain before clicking the shutter. Professional style Planking is often done by people with some solid experience under their belts.

If you have no prior experience, please make sure to plank on a flat surface or on a safe & solid structure…like the ground ;)

For those who plank for the love of the game, integrating plank exercises into your routine is a fun challenge.

Staying fit should be more than just work…it should be fun and you can make it more fun by turning it into a game.

Putting the fun in fitness…

Your Coach,

James Villepigue

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