What is a Plank Exercise?
Look the position, in the picture, below
|Simple planking pose|
A Plank Exercise Pose
- Planking (Keeping your body just like a straight wooden board) is a simple but effective body weight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.
- You've probably may or may not have seen people doing this exercise and don't think too much of it. Too simple? Well, don't underestimate the power of the plank.
- The plank exercise is one of the most effective out there because it strengthens both the shoulders and the abdominal region, as well as the legs.
- Planks are also useful for helping burn off stubborn belly fat. Planking builds your core muscles, and muscles burn even more calories. This extra burn makes it easier to lose weight.
- Planking is also wonderful because it is low impact. You're very unlikely to hurt yourself and you won't end up straining any of your muscles, joints, or ligaments.
- But four minutes of planking must be pretty hard, right? Well, the fortunate thing is that we build our way up to it. The plank challenge adds just a few seconds most days.
- You start at 20 seconds a day, move up to 30, 40, then 45 and so on. This allows your body to get used to the exercise and helps you get better at it. The longer you caPlanking (no, not that bizarre craze) is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.
- This static exercise—meaning the body stays in one position for the entirety of the move—requires no equipment and can be performed just about anywhere (well, use your judgment). Find out how to perfect your plank and fix some of the most common planking mistakes with this guide.
Standard Plank Exercise
1.Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2.Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working on the move too; careful not to lock or extra-stretch your knees.
3.Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4.Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
What's The challenge?
There is no challenge. Planking is very simple.
The Other Simple Positions For A Great Body
You can begin with a single position for a month, later exercising with other positions which are mentioned in the links mentioned at the end of this post
Your body will start developing within a month. However, to have a great and truly well-shaped body, continue with changing and repeating last 2 positions as shown below:
Here is your daily work out Plank Exercise Plan
This static exercise—meaning the body stays in one position for the entirety of the move—requires no equipment and can be performed just about anywhere (well, use your judgment). There are different positions of plank exercises. Find out what is convenient to you how to perfect your plank. But in opinion, you start with the standard one explained above for a month and then decide on practicing other positions.
More Plank Exercises 1
More Plank Exercises 2