The name refers to their design. "Plank " translates as "board". And that's exactly what you're supposed to do: make yourself as stiff as a plank. Planking is perfect for anyone who likes to do fitness exercises at home. Here's how it works:

Assume a position similar to a push-up, but instead of leaning on your hands, support yourself on your forearms. Your elbows are directly under your shoulders and your body forms a straight line. Now stretch your legs and tense your core muscles, abdomen and buttocks. Remain in this position for 15 to 90 seconds, depending on your stamina. Look down and breathe calmly.

Be careful not to let your bottom sag or stretch too far upwards.

What are the real benefits of planking?

The tensing phases of planking are very intense. It is not without reason that it is one of the most effective fitness exercises to do at home. The muscles are strongly stimulated. The main part of the work is done by the core. So if you plank every day, you are training your abdominal muscles in particular. But your back, neck and shoulders also benefit - which leads to better posture. Last but not least, the arm and leg muscles are used and strengthened.

Planking is a real all-round, all-rounder exercise. What variations are there? Beginners support themselves on their knees instead of their feet. Those with a little more practice can alternate lifting one foot on the floor. Variations can be used to train specific muscle groups even more specifically. Side planks promote the lateral abdominal muscles: lie on your side, rest on one elbow and lift your pelvis until your torso forms a straight line.