Gymnastics plank remains my preferred exercise for increasing core strength in my weightlifting classes, even after years of practice.
In the world of fitness, the plank is a staple exercise known for its effectiveness in building core strength and endurance. However, the gymnastics plank takes this classic move to a new level, focusing more on the upper body, particularly the shoulders, arms, and wrists.
To perform a gymnastics plank, start in a high plank position with your hands placed directly under your shoulders. Align your hips with your shoulders, and keep your body in a straight line from head to heels. Lean your body forward slightly, so your shoulders go past your hands and you feel less pressure on your feet. This shift in weight helps activate more of the hips and quads, as you balance on the tips of your toes and tops of your feet.
Maintaining this position requires isometric muscle contraction, where muscles hold tension while maintaining a static position. This contraction builds core and upper body strength, with an emphasis on the shoulders, arms, and wrists. To ensure a tight, straight body, engage your core, glutes, and quads. Push through your hands to broaden your upper back, and create a soft hollow through your torso by sucking your belly button in toward your spine.
If you experience wrist pain, you can perform the plank on your forearms instead.
The gymnastics plank is considered one of the best plank variations for building core stability, endurance, and strength. However, it's essential to remember that planking does not sculpt abs; it helps strengthen the muscles, such as the rectus abdominis, transverse abdominis, and obliques, which contribute to a strong core.
In addition to its core benefits, the gymnastics plank works muscles all over the body, including the shoulders, arms, wrists, quads, and glutes. This full-body burn improves upper body pressing strength, making it a valuable exercise in gymnastics training.
While adding a gymnastics plank to your exercise routine can contribute to core strength, it won't spot-reduce fat. Lean muscle definition comes from a low fat percentage and muscle built over time, rather than just exercise.
For those seeking additional core exercises, a Pilates instructor shares 9 exercises to target the deep core in an article titled "Forget crunches - a Pilates instructor shares 9 exercises to target your deep core."
In the market for a new yoga mat? Consider the Manduka PRO Yoga Mat, available at a discounted price of $124, or the Gaiam Yoga Mat, available at a discounted price of $17.99. Lifting weights and targeting various core muscles, not just the abs, is recommended for a strong and balanced body.
References:
[1] Gymnastics Plank Technique [2] Improving Upper Body Strength with Gymnastics Planks [3] Functional Core-Strengthening Exercises in Gymnastics
- To enhance both core strength and upper body endurance, incorporate the gymnastics plank into your fitness-and-exercise routine, a technique that focuses on the shoulders, arms, and wrists, as seen in the science of gymnastics.
- For individuals who prefer a low-impact option to reduce wrist pain during planking, consider performing the exercise on your forearms, a modification that caters to the health-and-wellness needs of various lifestyles.
- In the realm of lifestyle, nutritional habits play a crucial role in achieving lean muscle definition. While the gymnastics plank contributes to core strength, it's essential to consider a well-balanced diet that results in a low fat percentage over time for optimal results in home-and-garden appearance.
