We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Plank exercises come in many different varieties. Each variation targets your core, a group of muscles in your buttocks, pelvis, abdomen, back and sides. These all-important muscles help protect your back from injury. Strengthening these muscles with planks can improve your posture, reduce back pain and make your movements more efficient. These benefits make plank exercises appropriate for all healthy individuals, whether you want to improve your overall fitness level or are searching to improve your performance in a particular sport.
To get the most out of your plank workouts, proper form is key. In all planks, you must keep your abdominal muscles engaged. This helps keep your pelvis and spine in alignment. Don't let your hips sag toward the floor. Keep your spine lengthened and your head in line with your spine. Resist the tendency to lift your head. Finally, place your hands or elbows on the floor directly under your shoulders.
One key to building strength with planks is holding them. Hold each plank for as long as you can, keeping good form and breathing regularly. Perform two or three repetitions of the plank in your workouts with about 30 seconds of rest between each repetition. While beginners might be able to hold a plank only for five seconds, more advanced individuals might be able to hold it for more than one minute. As you get stronger, increase the amount of time you hold the plank.
Incorporate a variety of planks in your workouts. For example, choose one front plank and one side plank for each workout. There are plank variations that use props such as stability balls, balance discs and gliding discs. Using these props can keep your plank workouts from becoming boring and routine.
When choosing your plank variation, pay attention to the level of difficulty. The planks you perform should match your ability level. For example, beginners can perform a front plank with their knees on the floor. An intermediate-level front plank would require straight legs, with only the hands and the toes touching the floor. Advanced individuals can lift one foot without changing the position of the pelvis. Gradually increasing the intensity of your plank exercises will help you continue to build strength over time.
Resting between your plank workouts allows your body to reap the full benefits of these core exercises. Ideally, you should perform three plank workouts each week, with one day's rest between each workout.