According to Women’s Fitness, personal trainer Monique Eastwood incorporates the bodyweight plank to build core strength and functional stability for clients like Anne Hathaway. Eastwood, a 59-year-old former professional dancer who also trains Emily Blunt, emphasizes that mastering foundational bodyweight exercises is essential for maintaining muscle mass and mobility with age.
Why Monique Eastwood Never Skips the Plank
Personal trainer Monique Eastwood incorporates the plank into every training session because it serves as a cornerstone for functional fitness. According to Women’s Fitness, Eastwood believes that adults need to retain the capacity to support their own body weight and rise easily from the floor as they age. By blending Pilates, strength training, and barre work derived from her professional dance background, she focuses on moves that enhance independent living without requiring complex gym machinery.
Eastwood told Women’s Fitness that bodyweight training forms the bedrock of her routine. “I love bodyweight moves like the plank, and you’ll always see one in my sessions. It’s a fantastic way to build core strength,” she states. Rather than promoting complicated workout regimes that lead to guilt, she advises clients to start small, build gradually, and prioritize everyday movement.
Pro Tip: According to Monique Eastwood, you do not need an elaborate gym setup to stay fit. Integrating simple bodyweight holds into your week helps maintain functional strength for daily tasks like bending and reaching.
How to Perform a Classic Plank Safely
Executing a classic plank requires attention to alignment to protect the lower back and maximize core engagement. According to fitness guidelines reported by Women’s Fitness, practitioners should start on all fours on a thick mat, positioning hands directly under the shoulders and knees under the hips. From there, stretch the legs straight behind, keeping knees off the ground and toes flat.
Proper form involves breathing slowly while drawing the belly button inward and squeezing the glutes. Maintaining a straight line from the head to the toes prevents the hips from sagging. For beginners or individuals managing injuries, modifications such as a half plank on the knees or an elevated plank with hands resting on a bench reduce strain on the spine. Advanced variations include side planks, plank rows with weights, shoulder taps, and hip dips.
Science-Backed Benefits of Regular Plank Training
Incorporating planks into a weekly exercise schedule yields multiple physiological advantages. According to a study published in the European Journal of Sports Science cited by Women’s Fitness, performing plank training three days per week for 12 weeks produces measurable improvements in fitness and body composition.
Did You Know? Research in the European Journal of Sports Science shows that consistent plank training not only builds muscle mass and core stability, but also improves cardiovascular fitness by lowering resting heart rates and boosting parasympathetic nervous system activity.
Additional benefits documented in the source material include enhanced posture through the strengthening of back, chest, and shoulder muscles, and improved flexibility via the lengthening of hamstrings and foot muscles. Furthermore, side planks featuring an overhead arm stretch target the lateral body lines. Because the exercise requires zero equipment and minimal space, it adapts easily to home environments, travel, or traditional gym settings.
Frequently Asked Questions
How long should a beginner hold a plank?
According to fitness reporting, even managing a 20-second hold regularly delivers physical benefits. Beginners can build endurance gradually by starting with modified versions like knee planks.
What muscles does the plank target?
The exercise strengthens the core—including abdominals and obliques—while also engaging the back, chest, shoulders, glutes, and legs.
Can planks help prevent injuries?
Yes. Incorporating planks into a routine builds stability and core strength, which supports functional movements like lifting, bending, and carrying.
Explore More: Want to optimize your daily movement routines? Check out our other fitness guides and expert workout breakdowns to support long-term mobility and strength.