A strong core is the foundation for health, performance, and prevention. Few exercises are as effective and accessible as the classic forearm support—better known as the “plank.” But how effective are planks really? And what added value does training on unstable surfaces, such as those used in the Plankpad, offer? We have compiled the most important studies on this topic.
1. Planks activate the entire core
Planks are not only popular in the fitness sector—they are also considered particularly effective in physical therapy and rehabilitation. The study by Ekstrom et al. (2007) showed that classic planks trigger very high activity in the deep core muscles, especially the transverse abdominis and internal oblique muscles, which are crucial for posture and back health.
2. Core training can prevent back pain
In a study of people with and without back pain, Freeman et al. (2006) found that core stability exercises such as planks improve core strength and can also have a therapeutic effect on chronic back pain.
3. Unstable surfaces increase the training effect
The work of Behm et al. (2010) provides a particularly exciting finding: training on unstable surfaces – such as balance boards or wobble boards – leads to significantly higher muscle activity compared to stable floors. The body has to constantly make small compensatory movements to maintain balance, which places particular demands on the deep muscles.
Behm et al., 2010 – ResearchGate
4. Instability increases the recruitment of the abdominal muscles
Back in 2000, Vera-Garcia et al. demonstrated that unstable conditions during abdominal exercises lead to higher muscle recruitment. Although the study focused on curl-ups, the results can be applied to similar movements such as planks.
Vera-Garcia et al., 2000 – PubMed
5. Training equipment with instability improves core stability
Although unstable training does not necessarily lead to higher maximum strength, according to Cressey et al. (2007), an improvement in neuromuscular control and core stability has been observed – important components for everyday life, sports, and rehabilitation.
Plankpad: The combination of science and fun
The Plankpad utilizes precisely these scientific findings and combines them with modern technology:
- Unstable surface for maximum core training
- Game-based motivation via app – for more fun and consistency
- Short workouts with high impact (3–5 minutes a day is enough)
- Use in sports, therapy, and at home
Conclusion: If you want to combine effective core training with fun, Plankpad is a scientifically sound choice.
