The plank exercise is a great way to build strength and can be done from the comfort of your own home. The best exercises aren’t always the most difficult — especially if you’re a beginner. The plank will help you gain strength and trust in your body. And we all know that self-assurance is appealing.
Due to the practicality and ease of keeping in shape with your own body weight, bodyweight exercises gain popularity in the fitness community. Planks are a classic bodyweight workout that never goes out of style.
Planks are one of the most successful exercises you can do because they only take a short amount of time and yield significant results. After all, one of the biggest challenges to fitness in this modern era is simply free time. Most of us are so preoccupied with careers and academics that we barely have the spare time to socialize or exercise!
What is Plank Exercise?
The plank is a great core and abdominal workout. It engages the rectus abdominis and the other abdominal muscles and core muscles extending from the pelvis to the shoulder girdle. To ensure that your heart remains solid and stable. Above all, make sure that you have enough space in your room, and you will surely be good to go and build up your body posture with plan exercise.
How to Perform Plank Exercise Correctly
Alignment is crucial. To avoid putting unnecessary strain on your joints, start with a mirror or a piece of furniture. If you must use a piece of furniture, perform the following steps on an incline to engage your abs. Plank may also be done on the floor or on a mat.
- Placing your hands directly behind your shoulders is a good idea. Make a big spread with your fingertips.
- To secure your shoulder sockets and strengthen your chest muscles (pectoralis major/minor), press through your shoulders and dome your upper back.
- To protect your joints from undue strain, micro-bend your elbows.
- Lift your knees off the floor and lengthen your back behind you (you can leave your knees down).
- Engage your thighs by paralleling your legs to the ceiling.
- To maximize your abdominal and glute involvement, tuck your hipbones forward toward your belly button.
- To stop straining your toe joints, stack your heels over the ball-mounts of your feet.
- To lengthen your neck and keep your spine aligned, look down.
Types of Plank Exercises
We will share with you some suitable types of plank exercise that you can utilize for good fitness.
A traditional plank is what most people think about when they think of a plank. Lie facedown on the floor with your legs extended and elbows bent and directly under your shoulders; your palms should be flat on the ground.
Feet should be hip-width apart, and elbows should be shoulder-width apart. To raise your body, engage you’re and then tuck your toes (forearms remain on the ground; press the floor away from you with forearms). From your shoulders to your feet, you should shape a straight line. Hold the place for 30 to 60 seconds.
This plank exercise resembles the top of a push-up and often necessitates shoulder stabilization. Start on your hands and knees, with your wrists directly under your shoulders and your toes on the floor. Then, when you engage your abs and straighten your legs, move one foot back and then the other. With your hands, push the floor away from you. From your shoulders to your feet, you should shape a straight line. Hold the place for 30 to 60 seconds.
This twist on the traditional plank exercise increases the burn in your oblique or midsection muscles on the sides while still working your deep core muscles.
Begin by lying on your right side with your hips, knees, and feet stacked. As you engage your right oblique muscles and raise your hips toward the ceiling, place your right hand on the floor and press it away from you. Shape a T with your arms by raising your left arm toward the ceiling. From your shoulders to your feet, you should shape a straight, diagonal line. Switch sides after 30 to 60 seconds of holding.
Learn how to do a modified plank to strengthen your back and shoulders in this series. The dolphin plank is more accessible than a conventional plank. You can balance your forearms instead of your wrists, which relieves pressure on your wrist joints.
How Many Planks Exercise Should I Start With?
You have the convenience of being able to plank from the comfort of your own home, at any time, and in any place. When you have almost endless opportunities to exercise, you will wonder how much to achieve the desired result. Set a realistic target for yourself to work toward. It is enough to make you tremble like an earthquake as you work your way up to a sixty-second plank.
Nevertheless, why not attempt the 30-day plank challenge if you can plank every day? The 30-day plank challenge comes in several forms. Still, the basic concept is to perform the plank exercise every day for 30 days, gradually increasing the time and intensity as your core strength improves.
The Benefits of Plank Exercise
Any fitness routine should include core-strengthening exercises. A robust and stable core not only looks impressive, but it also helps to stabilize, balance, and power the body through almost any other operation. All synchronized and strong athletic movements start with core strength.
A solid core will help you achieve better posture and reduce joint tension. A core muscle strength and stability measure can be built around the plank exercise. The plank is more of a strength-building exercise than an anaerobic exercise. Still, it does help you lose calories by working various muscles.
Your weight and the length of time you hold the plank determine the number of calories burned. Holding a plank for one minute burns about 3 calories for a 150-pound person.
Benefits of Planks in Improving Your Posture
Since planks are usually done on all fours, with your body weight above ground level and your knee replacing your toes, your spinal cord gains the most because your body is stationary and not hunched. It strengthens as well as straightens the back muscles. Three sets of one-minute planks a day are sufficient to strengthen your posture and achieve the ideal V shape.
This aids in the burning of excess back fat. It also helps protect your back and spine from injuries by strengthening the muscles that allow you to lift weights without causing any injuries or catches to your spine.
Benefits of Planks in Improving Body Balance
Have you ever wondered why it’s so difficult for many people to balance their own body weight while standing on one leg? The simple response to all is that their heart is too poor. Planks not only strengthen your heart, but they also help you balance your body, making it easier to perform ballet or capoeira.
Boosting your athletic ability and other core strengthening exercises, as well as balancing your body on a headstand, would not be a problem if you do planks regularly.
Side Effects of Plank Exercise
The myth that exercise is beneficial isn’t entirely valid. They can cause severe pain, as well as dislocation and permanent internal damage if done incorrectly. If you don’t do a plank right, you risk severe damage to your body.
Why Can Performing Planks Cause Breathing Issues?
Relaxing horizontally on the floor with only your palms/elbows and toes for support can strain and tighten your joints, resulting in reduced oxygen levels. Contraction of the muscle tissues, which are small and require oxygen to work, can be strained, causing weakness and even breakage.
As a result, many doctors advise people not to do the plank the traditional way but rather start on all fours with their hands and knees as a support, then raise one leg and breathe until it is straight (remember the dog-style leg extensions).
How Can Performing Planks Exert Pressure on Your Joints?
The muscle fibers between the ribs and the pectoral muscles of the chest become strained when you do a plank. This puts strain on the costochondral joint, which connects the ribs to the breastbone with cartilage.
When you do planks, you put pressure on your costochondral joint by lifting your feet off the ground. The rib and shoulder joints are put under a lot of stress as you raise your body off the floor. This exercise can be uncomfortable for those with loose ligaments or joint dysfunction, as it can cause inflammation.
Plank Exercise Variations for Beginners
Milton recommends tweaking the motion to increase the speed if you have mastered the simple plank and can hold it for a full minute with perfect shape. There are numerous plank options available, many of which are suitable for beginners. Now that you have mastered the simple plank, keep going!
- Forearm Plank
Drop down to your elbows from the basic plank. Your elbows should be aligned under your shoulders. You can make a number eleven with your forearms or interlace your fingers. Maintain a basic plank with your hips and legs.
- Forearm Plank Rock Forward and Back
When you rock forward and back from the balls of your feet from the forearm plank, you can experience a more muscular burn. To increase the difficulty, gently push your body in a one-inch range.
- High Plank Mountain Climbers
Draw one knee in and then the other knee in toward your chest in a simple plank with your shoulders stacked over your wrists. This can be done at a slow or quick speed. When you move fast, the heart rate rises as well.
Can Planks Exercise Help You to Reduce Belly Fat?
The plank exercise works the transversus abdominis muscle, which helps to reinforce the heart. Since you can’t spot-reduce body fat, you’ll have to strive to lose fat all over your body. Diet, aerobic exercise, and strength training are the most effective ways to achieve this.
At the same time, controlling your diet is an essential part of losing weight. To keep your metabolism elevated and avoid overeating, the most effective way to do this is to eat small meals five or six times per day.
Controlling your diet is an essential part of losing weight. To keep your metabolism elevated and avoid overeating, the most effective way to do this is to eat small meals five or six times per day.
Each meal should include a serving of green vegetables, protein, and fat. Eggs, chicken breast, salmon, lean beef, tofu, and low-fat dairy are excellent lean protein sources. Nuts, beans, and olive or canola oil are also good sources of healthy fats.
Include a serving of fruit in one or two of your daily meals, and limit starchy carbohydrates like potatoes, oatmeal, brown rice, and quinoa to the first two or three meals of the day.
The Bottom Line
Life sometimes gets in the way of our best intentions, including our plans to exercise and keep to our weight loss objectives. You may use the following strategies to help you remain on track with your workout motivation if you have a positive attitude toward yourself and give yourself the gift of time to exercise.
You need to make sure that you don’t hurt yourself when you are doing your exercises. If you are a beginner, do it cautiously to avoid any injuries along the way. To have enough motivation, you can do it with a partner, and that would be fun. You can prioritize your workout by employing some organizational tactics and remembering your reasons for doing so.
All in all, the plank is a great strength-building move for beginners. You will see improvements in your body in no time if you use proper form and dedication to achieve the desired result. Make adjustments to this exercise to suit your needs. Of course, like everything else, you need to be diligent with it and allow your body sufficient time to adjust. Keeping this in mind will help you not give up too soon, as people often do when they expect instant results. Above all, remember to have fun and have an excellent planking time!