Want a stronger core? Skip the sit-ups
By Leslee Jaquette
Back in college PE (in the Dark Ages), I was promised an “A” if I could do 50 sit-ups in one-minute. Holy cow! How I worked for that grade.
But from what I’m reading these days, sit-ups and even crunches (modified sit-ups) are out of fashion.
According to a Harvard Medical School article, “Sit-ups once ruled as the way to tighter abs and a slimmer waistline, while “planks” were merely flooring. Now planks — exercises in which you assume a position and hold it — are the gold standard for working your core, while classic sit-ups and crunches have fallen out of favor.”
Why the shift? The authors of this article and one by ACE (American Council on Exercise) expert Jim Gerard, say one reason is that sit-ups are hard on your back — by pushing your curved spine against the floor and by working your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort.
Second, planks recruit a better balance of muscles on the front, sides, and back of the body during exercise than sit-ups, which target just a few muscles. Remember, your core goes far beyond your abdominal muscles.
Finally, activities of daily living, as well as sports and recreational activities, call on your muscles to work together, not in isolation. Sit-ups or crunches strengthen just a few muscle groups. Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles — the muscles you rely on for daily activities as well as sports and recreational activities.
How Planks Got So Popular
In his article “Reality Check: Are Planks Really the Best Core Exercise?” Gerard suggests that the plank gained such rapid favor in the fitness community because it did such good job training the abdominals for what the body needs them to do.
Explains Dr. Glenn Wright, an associate professor of exercise science at the University of Wisconsin, La Crosse, “A lot of strength trainers realized that the main function of the abs is to stop, not start, motion, and the plank came out of what the abs are asked to do—resist the spine from moving, such as when fighting off an opponent, and strengthening the lower back.”
The Benefits of Planks
Dr. Jinger Gottschall, assistant professor of kinesiology at Penn State University, says that the plank is a superior core exercise to the crunch or sit-up because it provides “more three-dimensional activation, from hip to shoulder, whereas the crunch is an isolated move that hits just your abs.” She adds that planks not only strengthen the core, but also the shoulders and hips—and you can improve your balance if you do variations with your arm or leg.
Don’t Overdue Plank Workouts
Although the authors encourage individuals to start a plank regimen to build core strength, they also warn against overdoing it too soon. It’s important to build up gradually.
For example, instead of trying to do four front planks a day, start with one. Stick with that for a few days, then add a second plank. When you’re comfortable at that level — that is, not feeling a lot of muscle soreness — add a third plank. And so on. If even one plank knocks you out, cut back on how long you hold it: instead of 30 seconds, try 10 seconds for several days, then try 15 or 20 seconds, and so on.
Delayed-onset muscle soreness is a normal response to working your muscles. Usually, it peaks 24 to 48 hours after a workout before gradually easing, then disappearing entirely in another day or so. But if you experience sudden, sharp, or long-lasting pain, check with your doctor.
What do you like or dislike about planks? Do you like the results?
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