Let’s talk about an exercise that’ll make your core as solid as your commitment to defending our nation - the plank. And we’re not talking about that weird internet trend from a decade ago. We mean legit planks.

Planking is the unsung hero of bodyweight exercises. It’s simple, requires zero equipment and works every major muscle group in your body.

Whether you’re a seasoned fitness enthusiast or just starting your wellness journey, planking deserves a regular spot in your workout routine.

Let’s dive in and discover why. Here are just 3 of the benefits you get from planking.

1. Planking builds core strength and endurance.

A plank may look like you’re holding a push-up but it’s primarily a core exercise. It works all of your core muscles, especially your obliques, rectus abdominis, and transverse abdominis.

The obliques are the muscles on the side of your abdomen. They’re engaged in a plank to help provide stabilization by holding your hips and ribs in alignment.

The rectus abdominis is the top layer of muscles on your abdomen. They’re the ones that form a “six pack” when you’re super ripped. They’re engaged in a plank to help keep your back stable.

The transverse abdominis are your deep core muscles. When they’re toned, they create a “corset” effect helping to slim your waistline. They’re engaged in a plank to help stabilize your back muscles.

2. Planking is good for your posture.

A strong core and back are the key to having good posture. The reason? A strong core and back make it easier to keep your back, neck and pine neutral while relaxed.

Fortunately planks not only strengthen your obliques and abdominal muscles, they also help strengthen your shoulders and back.

Here’s how.

A plank activates your postural muscles, specifically your trapezius and latissimus dorsi, building strength and endurance.

The trapezius helps stabilize and move your scapula. When it’s strong, it helps keep the scapula down and back and in place - preventing you from hunching forward.

The latissimus dorsi also helps stabilize and move your scapula. A strong latissimus dorsi also helps prevent you from hunching forward.

3. Planking is a full body exercise.

A simple plank engages multiple muscle groups for a full body exercise. The muscle groups activated by planking include:

Core. To hold a plank properly, you have to engage your core muscles. This includes your obliques, rectus abdominis and transverse abdominis.
Back: A plank requires you to keep your spine neutral. To do this, you activate your back muscles, specifically your trapezius and latissimus dorsi.
Arms: You activate your biceps, triceps and forearms to keep you off of the floor when you plank.
Chest and Shoulders: You also activate your deltoids and pectoral muscles to keep your body up and your spine neutral.
Legs: A plank also activates your glutes, hamstrings, and quadriceps.

Ready to get your plank on?

Join Eagles from across the nation 12 - 31 August as they take on the Eagle Fit: Stretch and Plank Challenge! It’s got daily workouts - from beginner to advanced - to help you build your core strength and stay flexible.

Join Challenge