There are several muscles you can and should be using in plank and a press-up. This example from Daily Bandha focuses on just the rectus abdominis (some of the muscles that make up your ‘abs’) and gluteus maximus (your bum) in plank.
When was the last time you thought about these muscles in plank or a press-up? Here’s an experiment you can try at home to feel those muscles working. You’ll need a towel rolled up or a small squishy ball.
- Start on your hands and knees and place the towel or ball between your upper thighs. Squeeze your thighs together pressing in on the towel/ball and keep this muscle action through the next steps.
- From your hands and knees, make your way in to down dog. With your feet hip-width apart, continue squeezing the towel.
- Now lift your heels so you’re on your toes. Keep squeezing the towel as your tailbone tips slightly down and move your shoulders forward over your hands to plank, or the top of a press up.
- Keep squeezing, and either bring the knees down first or lower directly, through a press-up. The first time, just push back to the top of plank.
- The second time, lower all the way down to the floor. Rest for a minute. Then squeeze again and try to push your way back to the top of plank first, then in to down dog.
- Try it again and experiment with squeezing or not squeezing your thighs in.
Through each pose, did you notice muscles working in your buttocks and abs? Did it feel different in your lower back? Was the press-up easier or harder?
The muscles of plank and press-up
