How the plank cuts to the core

Done right, this can be smart exercise writes Boudicca Fox Leonard.
   The plank, an isometric core strength exercise that involves maintaining a position similar to a push up for the maximum possible time is both feared and prized in fitness circles.  
   Now a new study has found that the plank is better at preventing high blood pressure that going for a run, walk or bike ride.  Scientists at Canterbury Christ Church University in Kent reviewed more than 200 trials which looked at a range of exercises and how they impacted blood pressure.
   Aerobic exercise was found to be less effective than isometric exercises such as the plank which involve holding the body in a position with no muscle or joint movement. 'The benefits of resistance training go much further - strengthening muscles and bones, reducing resting heart rate, contributing to a healthy body weight,' says Live Probert, co founder of corporate wellness service HAWQ who has an MSc in sport and health sciences from the University of Exeter.
   The real beauty of isometric exercises is their accessibility: they require no equipment, allowing them to be done almost anywhere and at any time. 
   However, there are some caveats that mean it's not one plank fits all, according to Probert.  'It always gets mixed reviews, from dodgy technique limiting the effectiveness, to some claiming that it's the holy grail of getting a six pac.  When done correctly, it can be a useful exercise to help strengthen our core muscles.  It's also touted as one of the most commonly done wrong exercises.'
   Monique Eastwood, the trainer responsible for the toned muscles of Stanley Tucci, Anne Hathaway and Emily Blunt, loves planks.  But it's a position unique to each individual, she points out: 'It presents a different challenge depending on your body type.'  First off, the less you weigh, the easier it will be. 'I happen to be quite compact and balanced, so my plank is going to be a lighter and easier effort for me.  If you are someone who is a little bit more loaded on the top or bottom half, your isometric plank is going to be a bigger effort.'
   Extra weight isn't the only challenge though.  The basic shape to aim for is a neutral spine that avoids tucking or arching the pubic bone.  If you are hypermobile it will be harder to keep your spine neutral. 'Your abdominals have to work even harder to pull back and stabilise your spine,' says Eastwood.  'If you have a rigid spine, more solid, without those hypermobile areas, it's going to be easier for you to be in that place than someone fighting that gravitational pull all the time.'  
   Many men have more upper body strength, which means that are less likely to strain their wrist and shoulders.  Using your forearms, instead of straight arms, will 'stop you overloading your wrists and stooping into your chest muscles more than you should be,' says Eastwood.
   If your deep core strength needs building up, you can also drop onto your knees.  Then, to build strength, Eastwood recommends lifting and lowering your knees, remembering to engage your core, glutes and legs.
   Then you can play around with holding it a bit longer.  'As soon as you feel the body shifting forward and dumping on to the wrists, and the shoulders have lost their stability, drop the knees down.' she says.

The Telegraph, London