How To Perform The Perfect Plank

Start on your hands and knees. Place your hands directly under your shoulders and then step your feet back until your legs are straight. Ensure that your feet are slightly wider than hip-width apart and that there is a straight line from your heels to the top of your head. Tighten your abs, quads, and glutes and hold the position.

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A post shared by Plank Exercise for Beginner (@plankexercise)

Why This Is Beneficial

When you perform a plank with perfect form, you will be able to condition and strengthen far more than just your core. “Planking is a more total-body exercise than a crunch, which focuses mostly on the rectus abdominis. Planking engages the arms, hips, glutes, legs, and upper back. It works those deep stabilizing muscles as it is an isometric exercise,” personal trainer Annie Mulgrew explained.

View this post on Instagram

A post shared by Plank Exercise for Beginner (@plankexercise)

The post Your Guide to Doing the Perfect Plank appeared first on yourdailysportfix.com.

Juliana Spicoluk of Boho Beautiful recently shared a brief, but powerful plank workout with her YouTube subscribers that only takes five minutes to complete. She recommends doing it every day and following it up with 10-minute core/ab workouts that she listed in the description of her plank video.

It only takes 15 minutes to complete both workouts, and you’ll get so used to them that you’ll keep doing them after the 10-day period is over. Spicoluk promises “an incredibly effective” home workout that will lead to great results.

“At home fitness has never been easier and taken less time. This class will focus on your core, abs, and obliques and leave you feeling charged and great. A great class for when you are short on time or as part of the ten days plank challenge!” explained Spicoluk.

The post You Have to Try Boho Beautiful’s 10 Day Plank Challenge appeared first on yourdailysportfix.com.

You have to master the plank, so get down on the floor, with your hands and feet, in a position similar to a push-up. Spread your fingers wide and aline your shoulders with your hands, keeping both arms straight and symmetrical.

Maintain your body straight, breathe deeply, and feel your abdominals burn. If you manage to hold for one minute, you are on the right track. Over time increase the interval until you achieve to hold the plank for two minutes. Achieving this goal is a sign of building a strong core.

Your hips will start sinking lower, but you have to put a stop to it, so you wouldn’t put too much pressure on your lower back. If your body starts shaking, just relax and breathe deeply. Also, you can perform the plank on your elbows instead of your hands, if you feel any discomfort in your wrists.

The post Turn on Plank Mode and Build a Strong Core appeared first on yourdailysportfix.com.

Hit fitness channel Bowflex shared this workout video, which attracted almost 14 million views over time. It takes around three minutes to complete, and the entire workout consists entirely of planks.

If you have a yoga met and three minutes at your disposal, you can easily copy this routine at home. You’ll be asked to perform several different plank variations, and hold each one for 30 seconds, amounting to three minutes total.

Bowflex’s routine consists of two sets of regular planks, but also includes planks with leg raises, side planks on both arms, and Spiderman planks. Each move is demonstrated by Bowflex’s fitness pros, so you could learn how to properly perform each exercise.

The post It Only Takes Three Minute to Complete This Epic Plank Workout appeared first on yourdailysportfix.com.

Fitness Level

If you’re already active, you won’t have trouble holding a plank for an extensive period of time, but that’s not the case with newbies. Most experts agree that 10 seconds is a good place to start, and it’s quite enough for an average person.

Back Pains

Another reason why experts recommend avoiding longer planks is the fact they can put a strain on your back. If you’re already struggling with lower back pain, avoid the risk of injury by sticking to 10-second long intervals.

Intervals and Intensity

Short intervals that last for 10 to 20 seconds are much more beneficial than long holds. If you find yourself doing a one-minute long plank with ease, consider amping up your intensity instead of doing long holds.

The post How Long Should You Actually Hold a Plank? appeared first on yourdailysportfix.com.

Palms pressed onto the floor and toes kissing the ground, your plank will help give your ab more core strength. Keep these simple reminders in mind to achieve the best plank and to keep planking for longer.

Do Short Sequences

Instead of going for more than a minute planks – try doing short intervals several times during a workout. You can hold it for up to 10 seconds and repeat this process 5-8 times to increase your endurance. Short planks can be more time-efficient and after a few times, you’ll notice that it starts getting much easier and less intense.

Stay Afloat

One of the most common mistakes that a lot of people make (and that’s totally fine!) is that the shoulders start sinking. This can happen when you sometimes forget to breathe properly or if you haven’t eaten a proper meal before the workout. Maintaining a plank means that your upper body needs to be stable. So make sure you’re hydrated and in a workout state of mind to achieve the best plank. You can do it!

Workout With a Buddy

Bringing a friend to your workout can increase your motivation to hit the gym. They also make for a great conversation buddy and motivator while working out!

The post Small Reminders to Achieve the Perfect Plank appeared first on yourdailysportfix.com.

Selena’s fitness guru discussed the pop star’s workout routine in-depth and it turns out she usually books between three and five gym sessions a week, and planks are an important part of each one.

“We also do a lot of plank work, and I’m into varied planks. So, not just holding a basic plank, but doing a plank while taking turns tapping opposite arm to opposite shoulder, or lifting and lowering one leg in a pulse, or going from your elbow to your hands tilting your hips,” said Davis.

The celebrity trainer also shared a couple of tips about doing planks correctly, as a way of helping gym enthusiasts who still haven’t fully mastered this move.

“Basically, you want to first make sure you have a correct plank so that your shoulders are stacked over your wrists, your hips are low, you’re pushed into your heels, and you’re not arched, but you’re not grounded. So, your core is activated, your belly button is pulled up to your backbone, and you have that good base,” Davis told Hollywood Life.

The post Best Way to Do Planks, According to Selena Gomez’s Personal Trainer appeared first on yourdailysportfix.com.

Building Strength

Just like many other core exercises, planking is also great for your strength and stability and they’ll prepare your body for more demanding moves.

Increased Flexibility

In addition to building strength, planks can do wonders for flexibility of certain muscle groups, since they’ll end up expanding and stretching during your workout.

Better Posture

This exercise will strengthen your back, chest, shoulders, neck, and abs, making your posture better than ever.

Reduced Back Pain

One of the basic upsides of doing planks is strengthening your core, including your back muscles – which basically means they can help you fight back pain.

Countless Options

Planks are extremely easy to modify and come in many different variations, so it’s pretty much impossible not to find one you like.

The post 5 Amazing Benefits of Planks appeared first on yourdailysportfix.com.

Forearm Plank

This one is considered to be a standard plank by most people, and it requires you to use your forearms for support. Your hands and elbows are the only parts of your body allowed to be on the floor while you’re holding the position.

Bent Knees Plank

Struggling with forearm plank? Not a problem! You can make this exercise even easier by using your knees for support, and build your way to a forearm plank.

Side Plank

Once you’ve mastered a forearm plank, it’s time to mix things up and challenge new areas of your body with side planks. This exercise is a little bit more complex, since you’re using one of your arms to hold your entire body weight, but you can give it some rest while doing this exercise again with your other arm.

The post 3 Basic Plank Variations You Should Master ASAP appeared first on yourdailysportfix.com.

Improper hip position

Your abdominal muscles won’t be properly engaged if you rely on your lower back, and not your hips, to support your body weight. Keep your hips in line with your head and avoid dropping them toward the floor if you want your plank to be pitch-perfect.

Arching your back

Poor neck alignment is robbing you of a good workout, and you must avoid it at all costs. If your neck isn’t straight and the head is dropped forward or lifted up while doing planks, you’ll end up putting undue pressure on your spine.

Wrong shoulder alignment

Improper shoulder alignment can also lead to minor injuries. Always remember to keep your hips in line with your shoulders, and avoid shrugging them during the workout. Tilting the shoulders in front of or behind the elbows can overload them and cause significant pain.

The post 3 Common Mistakes to Avoid While Doing Planks appeared first on yourdailysportfix.com.

How To Perform The Perfect Plank

Start on your hands and knees. Place your hands directly under your shoulders and then step your feet back until your legs are straight. Ensure that your feet are slightly wider than hip-width apart and that there is a straight line from your heels to the top of your head. Tighten your abs, quads, and glutes and hold the position.

View this post on Instagram

A post shared by Plank Exercise for Beginner (@plankexercise)

Why This Is Beneficial

When you perform a plank with perfect form, you will be able to condition and strengthen far more than just your core. “Planking is a more total-body exercise than a crunch, which focuses mostly on the rectus abdominis. Planking engages the arms, hips, glutes, legs, and upper back. It works those deep stabilizing muscles as it is an isometric exercise,” personal trainer Annie Mulgrew explained.

View this post on Instagram

A post shared by Plank Exercise for Beginner (@plankexercise)

The post Your Guide to Doing the Perfect Plank appeared first on yourdailysportfix.com.

Juliana Spicoluk of Boho Beautiful recently shared a brief, but powerful plank workout with her YouTube subscribers that only takes five minutes to complete. She recommends doing it every day and following it up with 10-minute core/ab workouts that she listed in the description of her plank video.

It only takes 15 minutes to complete both workouts, and you’ll get so used to them that you’ll keep doing them after the 10-day period is over. Spicoluk promises “an incredibly effective” home workout that will lead to great results.

“At home fitness has never been easier and taken less time. This class will focus on your core, abs, and obliques and leave you feeling charged and great. A great class for when you are short on time or as part of the ten days plank challenge!” explained Spicoluk.

The post You Have to Try Boho Beautiful’s 10 Day Plank Challenge appeared first on yourdailysportfix.com.

You have to master the plank, so get down on the floor, with your hands and feet, in a position similar to a push-up. Spread your fingers wide and aline your shoulders with your hands, keeping both arms straight and symmetrical.

Maintain your body straight, breathe deeply, and feel your abdominals burn. If you manage to hold for one minute, you are on the right track. Over time increase the interval until you achieve to hold the plank for two minutes. Achieving this goal is a sign of building a strong core.

Your hips will start sinking lower, but you have to put a stop to it, so you wouldn’t put too much pressure on your lower back. If your body starts shaking, just relax and breathe deeply. Also, you can perform the plank on your elbows instead of your hands, if you feel any discomfort in your wrists.

The post Turn on Plank Mode and Build a Strong Core appeared first on yourdailysportfix.com.

Hit fitness channel Bowflex shared this workout video, which attracted almost 14 million views over time. It takes around three minutes to complete, and the entire workout consists entirely of planks.

If you have a yoga met and three minutes at your disposal, you can easily copy this routine at home. You’ll be asked to perform several different plank variations, and hold each one for 30 seconds, amounting to three minutes total.

Bowflex’s routine consists of two sets of regular planks, but also includes planks with leg raises, side planks on both arms, and Spiderman planks. Each move is demonstrated by Bowflex’s fitness pros, so you could learn how to properly perform each exercise.

The post It Only Takes Three Minute to Complete This Epic Plank Workout appeared first on yourdailysportfix.com.

Fitness Level

If you’re already active, you won’t have trouble holding a plank for an extensive period of time, but that’s not the case with newbies. Most experts agree that 10 seconds is a good place to start, and it’s quite enough for an average person.

Back Pains

Another reason why experts recommend avoiding longer planks is the fact they can put a strain on your back. If you’re already struggling with lower back pain, avoid the risk of injury by sticking to 10-second long intervals.

Intervals and Intensity

Short intervals that last for 10 to 20 seconds are much more beneficial than long holds. If you find yourself doing a one-minute long plank with ease, consider amping up your intensity instead of doing long holds.

The post How Long Should You Actually Hold a Plank? appeared first on yourdailysportfix.com.

Palms pressed onto the floor and toes kissing the ground, your plank will help give your ab more core strength. Keep these simple reminders in mind to achieve the best plank and to keep planking for longer.

Do Short Sequences

Instead of going for more than a minute planks – try doing short intervals several times during a workout. You can hold it for up to 10 seconds and repeat this process 5-8 times to increase your endurance. Short planks can be more time-efficient and after a few times, you’ll notice that it starts getting much easier and less intense.

Stay Afloat

One of the most common mistakes that a lot of people make (and that’s totally fine!) is that the shoulders start sinking. This can happen when you sometimes forget to breathe properly or if you haven’t eaten a proper meal before the workout. Maintaining a plank means that your upper body needs to be stable. So make sure you’re hydrated and in a workout state of mind to achieve the best plank. You can do it!

Workout With a Buddy

Bringing a friend to your workout can increase your motivation to hit the gym. They also make for a great conversation buddy and motivator while working out!

The post Small Reminders to Achieve the Perfect Plank appeared first on yourdailysportfix.com.

Selena’s fitness guru discussed the pop star’s workout routine in-depth and it turns out she usually books between three and five gym sessions a week, and planks are an important part of each one.

“We also do a lot of plank work, and I’m into varied planks. So, not just holding a basic plank, but doing a plank while taking turns tapping opposite arm to opposite shoulder, or lifting and lowering one leg in a pulse, or going from your elbow to your hands tilting your hips,” said Davis.

The celebrity trainer also shared a couple of tips about doing planks correctly, as a way of helping gym enthusiasts who still haven’t fully mastered this move.

“Basically, you want to first make sure you have a correct plank so that your shoulders are stacked over your wrists, your hips are low, you’re pushed into your heels, and you’re not arched, but you’re not grounded. So, your core is activated, your belly button is pulled up to your backbone, and you have that good base,” Davis told Hollywood Life.

The post Best Way to Do Planks, According to Selena Gomez’s Personal Trainer appeared first on yourdailysportfix.com.

Building Strength

Just like many other core exercises, planking is also great for your strength and stability and they’ll prepare your body for more demanding moves.

Increased Flexibility

In addition to building strength, planks can do wonders for flexibility of certain muscle groups, since they’ll end up expanding and stretching during your workout.

Better Posture

This exercise will strengthen your back, chest, shoulders, neck, and abs, making your posture better than ever.

Reduced Back Pain

One of the basic upsides of doing planks is strengthening your core, including your back muscles – which basically means they can help you fight back pain.

Countless Options

Planks are extremely easy to modify and come in many different variations, so it’s pretty much impossible not to find one you like.

The post 5 Amazing Benefits of Planks appeared first on yourdailysportfix.com.

Forearm Plank

This one is considered to be a standard plank by most people, and it requires you to use your forearms for support. Your hands and elbows are the only parts of your body allowed to be on the floor while you’re holding the position.

Bent Knees Plank

Struggling with forearm plank? Not a problem! You can make this exercise even easier by using your knees for support, and build your way to a forearm plank.

Side Plank

Once you’ve mastered a forearm plank, it’s time to mix things up and challenge new areas of your body with side planks. This exercise is a little bit more complex, since you’re using one of your arms to hold your entire body weight, but you can give it some rest while doing this exercise again with your other arm.

The post 3 Basic Plank Variations You Should Master ASAP appeared first on yourdailysportfix.com.

Improper hip position

Your abdominal muscles won’t be properly engaged if you rely on your lower back, and not your hips, to support your body weight. Keep your hips in line with your head and avoid dropping them toward the floor if you want your plank to be pitch-perfect.

Arching your back

Poor neck alignment is robbing you of a good workout, and you must avoid it at all costs. If your neck isn’t straight and the head is dropped forward or lifted up while doing planks, you’ll end up putting undue pressure on your spine.

Wrong shoulder alignment

Improper shoulder alignment can also lead to minor injuries. Always remember to keep your hips in line with your shoulders, and avoid shrugging them during the workout. Tilting the shoulders in front of or behind the elbows can overload them and cause significant pain.

The post 3 Common Mistakes to Avoid While Doing Planks appeared first on yourdailysportfix.com.