What Is the Best Exercise Move?

The 1 Move Trainers Agree Is the Best Exercise, and How to Do It Right

Oct 26 2018 by Dominique Michelle Astorino

There are a handful of moves trainers always rely on for an effective workout, but there's one in particular that we consistently hear from the experts: the humble plank.

"The number one reason planks rule, in my opinion, is because they're the most challenging mind-over-matter move you can do," said Leslie Taylor, trainer at Barreworks in Brentwood in Los Angeles. Ania London, Pilates trainer and founder of Pilates of San Diego, agreed. "Planks are challenging for everyone; they make everyone uncomfortable. And we need more of that — we have to get uncomfortable to become comfortable."

"Breath intention and usage is also essential, because a lot of people tend to hold their breath during a plank . . . then they huff and puff trying to stay in it." Her words of wisdom? Take a step back, and remind yourself you're not going to die if you hold it a little longer. "Start over in a knee plank," she said. "Focus on connecting your breath to the contraction of the TVA [transverse abdominis, or deeper abdominal muscles] without the brain telling them they're gonna die if they stay in this plank."

The concept of exercising your mind-over-matter skills is an important one; this will help you push through tough workouts, and maybe even some tough life events. Through the practice of a simple exercise like a plank, you can remind yourself of your strength.

If you're still on the fence, here are three reasons you need to integrate planks into your routine ASAP.

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1. You Tune Into Your Body

"You need to stay present in this mind-body feedback loop in order to remain in the plank with correct form," Taylor said. "The entire time you're in any plank variation, you're getting micro feedback from your body," meaning you can "keep checking in with different joints and muscles to see if they're stacked, stable, and turned on."

When you feel something is a little off, this is your time to tune in. "If your plank feels unstable or weak, there is usually a micro adjustment you can make in terms of alignment," Taylor said. For example, she said she sees clients "with their wrists not directly stacked under their shoulders, and that is an unstable position."

"Planks, when done correctly, require full-body stability to connect the upper and lower body," said personal trainer Liz Letchford, MS, ATC. "Isometric contractions, like the plank, are a great tool to enhance the brain's connection to and awareness of your muscles."

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2. It's Not Just Abs — It's Total Body

"I start and end all of my workouts with a plank," said Luigi Aldon, SoulCycle instructor. He told POPSUGAR that when he hits the gym for his own workouts off the bike, he uses a plank to activate all the muscles in his body to ensure a safer, more effective workout.

If you were thinking it's just a crazy core workout, you're half right. It is a crazy core workout, but you'll also be working a ton of other muscle groups. "When done correctly, a plank engages your quads, transverse abdominis, rectus abdominis, arm muscles, and joint stability, making it a total-body exercise," Taylor said.

"If you're doing a plank the right way, you have 'ugly butt!'" celeb trainer Kira Stokes said. She told POPSUGAR that you must squeeze your buns to get the true exercise effects of a plank. See? Squats aren't the only way to work that backside.

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3. Planks Are Easy to Modify

All the trainers we spoke with shared that planks are the best beginner-to-advanced exercise. You can modify by planking from your knees, or try an elbow plank if you've got wrist issues. You can try a side plank for a challenging variation, and modify that based on your skill and comfort, too!

"There are plank variations where you walk the arms out farther to challenge the core and shoulder stability," Taylor said. "It's a real challenge compared to a standard plank!"

Plus, with planks, you don't need a gym, a Pilates membership, dumbbells, a home workout space, or any of that. Just drop down to the ground and start reaping the benefits. Now what are you waiting for?! Let's do this!

Image Source: POPSUGAR Photography

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