2 June 2022
Try Plank Exercises for a Stronger Core
Bodyweight exercises are suitable for young or old, depending on your current level of fitness. It does not require expensive equipment that you must use at a certain pace or level. For plank exercises, all you need is a bit of floor space and a yoga mat.
Planking is excellent for developing core strength. The plank is considered a compound exercise. You are working multiple muscle groups to keep your body in line for the duration of the workout.
Plank workouts come in many variations. You can start with beginner-level poses and progress to more advanced positions. Here are a few options to consider.
The Kneeling Plank (Beginners’ Pose)
Get down on the floor onto your stomach with your face down. Bring your elbows up to your chest with your fists facing each other, resting your forearms on the yoga mat. Keep your knees flat on the mat while you are on your elbows.
Your head, torso, hips, and knees should be as straight as possible. Maintain a neutral head position with your neck in alignment with your spine.
The Basic Full Plank Position
As you progress, move on to the basic forearm plank. The weight will be on your forearms and toes. Try to maintain a straight spine and tight core throughout the position.
Once you can maintain this form comfortably, advance to the next level. Make sure that you don’t sag your back or head, as this can cause injuries.
The advanced plank is performed with the weight placed on your palms and your toes (the pushup position). Remember to keep your back, stomach, and buttocks in a straight line.
Improve Your Posture
Aside from building core strength, a forearm plank also improves posture. It trains your body’s muscles to memorize the position of your lower abs, making it easier to stand up straighter.
It is recommended that you hold this position for one minute, but then repeat as much as you can. Doing this exercise regularly will help to improve your posture.
Add Arm Lifts to Your Routine
One of the easiest ways to improve your plank is to incorporate arm lifts into your routine. These movements will increase your strength and help you strengthen your arms while you are in the plank position.
To begin, get into position with your feet slightly wider than shoulder width apart in a forearm plank. While keeping your body level, lift your left arm. Repeat for the other arm. As you increase your strength, you can increase the difficulty of each arm lift.
The Reverse Plank Position
The reverse plank is another variation. Many fitness instructors consider it one of the most effective options. While it works the entire core, this variation also strengthens the lower back. It develops balance and muscle coordination.
Get down on a yoga mat. Keep your feet together. Place your palms on the mat by your side. Hold your palms behind you as you lift your hips until you form a triangle with your body. Focus on the ceiling and keep your neck aligned with your spine.
Keep your legs are parallel to the floor. Ensure that your arms are not past the shoulder area. For more challenging variations, increase the time spent in the plank. However, always remember that proper form comes first.
Plank Exercises Are Great at Any Age
In this post, we have outlined the different variations of the plank and explained its benefits. You can incorporate the plank into your daily routine once you become accustomed to the workout. Thanks for reading!