How to Do a Plank: 7 Plank Exercise

plank exercise it is a safe, challenging and effective method of core conditioning. Plank variations are used in many fitness disciplines including Boot Camp regimens, Yoga, Pilates, Barre, CrossFit and many more. The benefits of plank exercise they are numerous. They not only strengthen the abs, but also the entire core and many other muscle groups in the upper and lower body.

BENEFITS OF PLANK EXERCISES

STRENGTHEN THE CORE AND WORK THE MUSCLES OF THE UPPER AND LOWER BODY.

When you perform planned exercises, you work all the muscles that make up your core and reap all the benefits that come with building a strong core. As if that were not enough, the plates also work the following muscles:

TOP BODYSUIT

• Trapeze.

• Rhomboid major and minor.

• Rotator cuff.

• Anterior, medical and posterior deltoids.

• pectorals

• triceps

• Biceps.

LOWER BODY

• Quadriceps

• Gastrocnemius (calf muscle).

PREVENT MUSCLE IMBALANCE

It’s easy to develop muscle imbalances when doing only abdominal exercises (such as sit-ups). Most people don’t do spine and glute strengthening exercises to compensate for abdominal work. The planks condition the front and back of the body simultaneously. When muscles develop similarly on both sides of the body, the result is better posture, more spinal support, and less lower back pain.

IMPROVES FUNCTIONAL MOVEMENT

One of the best selling points of planks is their relevance when it comes to functional movement, which is movement essential to living life. Things like squatting, squatting, running, lifting, jumping, and throwing are all core-initiated functional movements.

PROVIDES A SAFE AND EFFECTIVE ALTERNATIVE TO CRUNCHES AND SIT-UPS

While crunches are an important functional movement for daily living (for example, the ability to get out of bed every morning), they’re not always the best core conditioning option for everyone.

Sit-ups and sit-ups only work the muscles in the front of the trunk, so back-strengthening exercises are also necessary. However, planks work the entire core, as well as many other muscles in the body.

Sit-ups and sit-ups can put pressure on the spine through repetitive flexion and extension of the spine, and over time this can become a problem. If you experience any discomfort with these movements, plank training can be a useful substitute.

Also, sit-ups and sit-ups are counterintuitive for people with ruptured, bulging, or slipped discs or other spinal injuries. Planks are a much safer alternative in those cases.

And finally, crunches and crunches can have negative effects on posture by promoting rounded shoulders. The exercises in the plan promote good posture.

VERSATILE EXERCISE OFFER

The great thing about planks is that there are countless variations of the exercise, ranging from traditional to side planks. floor variations to planks using external weights or unstable surfaces. There’s a chart for every body and every fitness level. If one doesn’t work for you due to injury, body type, imbalance, or lack of necessary strength, there are plenty of other options. Full workouts around the board can be scheduled.

PLANK VARIATIONS

This part includes the most basic variations of the plank, which serve as a foundation for building core strength. These planks are performed with just your own body weight.

The great thing about the planks featured in this part is that they don’t require special equipment and can be done anywhere (at the gym, at home, or as a travel workout).

There are many variations of these four boards, ranging from intermediate to advanced, so you won’t get bored with your basic training.

Ready to put these planks to work and build the strongest core of your life as you reshape your body? Get ready to feel the heat with these ten workouts that tie together a series of planks. The workout ranges from beginner to advanced and lasts around five minutes.

TRAINING 1: START

The focus of this workout is to increase the amount of time you can stay on a full plank. As the 15-second holds get easier, start increasing the amount of time you’re on the plank over the course of 1 minute. For example, start 15 seconds in the full plank position, rest 5 seconds, and repeat three times, then increase to 25 seconds in the full plank, rest 5 seconds, and repeat once. Continue increasing your plank hold time until you can hold a plank for a full minute.

TRAINING 2: INTERMEDIATE

These variations are rep-based and add movement to the plank.

VARIATION ONE:

10 planks from knees to chest, five on each leg.

10 twisted planks from knees to chest.

10 mountaineering boards.

Repeat this set three times.

VARIATION TWO:

10 side planks with foot touches, ten on each leg.

5 side plank hip dips, five on each side.

10 Lateral Forearm Stability Ball Planks, ten on each side.

Repeat this set three times.

VARIATION THREE:

10 forearm plank knee touches.

10 forearm plank hip drops, five on each side.

10 plank walks, from high planks to forearm planks.

Repeat this set three times.

TRAINING 3: ADVANCED

This advanced bodyweight workout features single arm/leg movement and balance.

8 full pulsating planks, eight on each leg.

8 side planks with knee crunches, eight on each leg.

8 tabletop crunch twists, eight on each leg.

8 push-up side planks, four on each side.

Oscillating forearm plank of 30 seconds.

8 dolphin plank push-ups.

Repeat this set three times.

WORKOUT 4: STABILITY BALL

This workout requires your stability ball, get ready for a circuit based workout that will challenge your core.

30-second stability ball forearm plank.

Balance plank with stability ball for 15 seconds.

10 knee push-ups with stability ball.

Lateral plank for forearms with stability ball of 15 seconds, 15 seconds on each side.

30-Second Stability Ball Reserve Board

Repeat this set three times.

WORKOUT 5: BOSU TRAINER

You’ll work both sides of the BOSU trainer in this rep-themed workout that will get you moving and twisting.

10 BOSU plank walkways.

BOSU side forearm plank 15 seconds.

15 seconds on each side.

10 knees to chest from flipped BOSU full plank, five on each leg.

10 twisted knees to chest from flipped BOSU full plank, five on each leg.

Repeat this set three times.

WORKOUT 6: MEDICINE BALL

This medicine ball workout features a combination of static and moving planks.

8 medicine ball leg raise planks, eight on each leg.

Medicine ball plank position for 30 seconds.

8 medicine ball cheetah crunches, four on each leg.

8 medicine ball treadmills, four on each side.

Repeat this set three times.

WORKOUT 7: WEIGHTS

Perform this series of short planks with weights to strengthen your core while toning your entire body.

12 dumbbell plank rows, twelve on each arm.

12 dumbbell triceps kickbacks, twelve on each arm.

15-second weighted side plank, 15 seconds on each side.

12 Stability Ball Chest Progress.

12 Overhead Stability Ball Extensions

Repeat this set three times.

You are only as strong as your core. As a personal trainer, I make core training a foundation for all of my clients. You can’t get stronger, faster, or better at anything without a strong core, and planks are my favorite move because it’s so challenging and versatile. Don’t forget to share this article about plank exercise!