How To Do Plank Exercise For Best Results
A
plank is a simple, effective physical exercise that does not require any
equipment and can be performed anywhere indoor or outdoor, and it is one of the
best home workouts for endurance.
Keeping your body strong
as a board primarily develops strength in your core – the muscles that connect
your upper body and lower body – as well as your shoulders, hands, and glutes.
How To Do Plank Exercise
- Choose a place where you can increase the length of your entire body. With the help of an exercise, the mat will give you enough padding to be comfortable on all fours.
- Start in the
plank position, facing the floor with your forearms and toes. Your elbows are directly under your shoulders and your forearms are forward. Your head is relaxed and you should look at the floor.
- Engage your
abdominal muscles, pull your navel towards your spine. Keep your torso upright and rigid and keep your body in a straight line from ear to foot with no sag or bending. This is the position of the neutral spine.
- Make sure
your shoulders are down, not your ears. Your heel should be above the balls of your feet.
- Hold this
position for 5-10 seconds and release it to the floor.
- Increase your time count gradually to 45-60 seconds.
Plank Variations
A Pank exercise can be
done in the simplest form for reaping the same benefits as to all other forms.
There are many variations of the plank that further work the core muscles to
build strength and stability. Also, if you are a beginner there are ways to modify
it.
Below
are some of the variations that can be included within your plank workout
routine :
Standard
plank
Forearm
plank
Knee
plank
Side
plank
Avoid
Injury
You should not do
planking if you have a shoulder injury. If you feel shoulder pain, don’t continue
the exercise until you take proper precaution or expert advice.
Plank Exercise Benefits
Planking is an excellent
abdominal and basic exercise. It not only acts as rectus abdominis, but also
other abs muscles and core muscles, which run from the pelvis as well as the
spine to the shoulder.
Regular Plank exercises
are good to ensure that you keep your core strong and stable.
Core strength is the
basis of all coordinated and powerful athletic movements. Better strength and a
strong core can reduce stress on the joints and allow you to achieve better
posture. Planking exercises can be used as a basis to strengthen your core
muscle.
Plank Exercise How Long
Plank is one of those
exercises that make its way into almost any core workout. And when done
correctly, plank exercises not only fire your core, but also the muscles of
your shoulders and legs. Also, planks can help you build strength and endurance
for runners and marathoners – important for making miles injury-free.
How Long Should a Beginner
Hold a Plank?
The plank exercise is all
about quality and It is not necessary to keep planks for long durations. In a
plank position, it can be difficult for someone to hold a plank for more than
20 seconds – and a maximum in a minute. It is advisable to do a set of 20
seconds at a time.
Plank exercises have many
benefits to your body and you need to practice it. While this may not always be
easy, it is sure to provide you with health benefits that can last you a
lifetime.
Planking Everyday For a
Month
As a beginner, it is
suggestible to start plank exercise by doing it every day for a month and feel
by yourself to include this exercise into your regular workout regime.
Benefits of Planking
Everyday
The plank is the best way
to get in shape without the need for tools or a trainer to guide you. This main
exercise mainly focuses on strengthening your entire body.
Considering
the benefits of the plank exercise, there is no other idea why you should
practice this exercise every day.
- Improve
Strengthens to Core
- Increases
Muscle Definition and Power
- Helps in
better Body Posture
- Enhances Bone
and Joint Strength
- Helps in
Relieving Stress
Opinion
:
The plank exercise helps
your spine to improve strength and other upper body parts like shoulder, and
your abdominal muscles, which are naturally in a strong posture as they
increase in strength. Plank exercise can also help reduce the likelihood of
spine problems, planks are a great way to work out the lower half of your body.
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