Trunk muscle activity during different variations of the supine plank exercise.

в†‘ Calatayud J, CasaГ±a J, MartГn F, Jakobsen MD, Colado JC, Gargallo P, Juesas ГЃ, MuГ±oz V, Andersen LL.

American journal of physical medicine & rehabilitation. Progression of core stability exercises based on the extent of muscle activity.

в†‘ Calatayud J, CasaГ±a J, MartГn F, Jakobsen MD, Colado JC, Andersen LL.

International journal of sports physical therapy. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises.

в†‘ Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK.

в†‘ Top and Sports The plank fitness test Available: (accessed ).American Journal of Physical Medicine & Rehabilitation. Electromyographic Effect of Using Different Attentional Foci During the Front Plank Exercise. в†‘ Calatayud J,В CasaГ±a J,В MartГn F,В Jakobsen MD,В Andersen LL,В Colado JC.Journal of Electromyography and Kinesiology. Comparison of EMG activity on abdominal muscles during plank exercise with unilateral and bilateral additional isometric hip adduction. в†‘ Soo YK, Min HK, Eui RK, In GJ, Eun YS, Jae SO.Journal of Strength and Conditioning Research.May 2019. Comparison of TrunkВ MuscleВ Activity Between Traditional Plank Exercise and Plank Exercise With Isometric Contraction of Ankle Muscles in Subjects With Chronic Low Back Pain. Physiotherapy Theory and Practice.2018:34: Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball. в†‘ 6.0 6.1 James W, Kendra C, Erin E, Stephanie D, Nicole L.в†‘ Overview of the muscles of the abdominal wall - anterior view image - В© Kenhub.Transversus abdominis activation and timing improves following core stability training: a randomized trial.

Comparison of three different surface plank exercises on core muscle activity. в†‘ 3.0 3.1 3.2 Lee J, Jeong KH, Lee H, Shin JY, Choi JL, Kang SB, Lee BH.Comparison of the thicknesses of the transversus abdominis and internal abdominal obliques during plank exercises on different support surfaces. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. в†‘ Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, Willardson JM, Fontana F.For correct form it is essential that the core muscles, especially the abdominal muscles, activate to resist the downward force and potential dipping to ensure the spine remains in neutral. Gravity poses a downward force on the elevated trunk, while the contact points on the ground (toes and forearms) counteract the downward force with an upward force, this results in the trunk wanting to вЂњdipвЂќ. During the plank exercise the aim is to try and maintain a neutral spine against the forces acting on it.Plank exercise can activate core muscles with low compressive forces (1600 to 1800N) avoiding high compressive forces on the lumbar vertebrae, which occur in back extension, trunk curlsВ or lying prone with extended arms and legs.Image: Overview of the muscles of the abdominal wall - anterior view Advantages The first muscle activated is the transversus abdomini which increases the spine stiffness, increasing the spine stability. The plank activates the core muscles including:

Plank position