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]]>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.
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.
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]]>Downward Dog
Downward dog will stretch out your legs, glutes, and hips and it relieves tension in your lower back. It is also a great move for your upper body too, as you are strengthening your wrists and shoulders whilst holding in this position.
Start on your hands and knees, with your hands shoulder-width apart and your knees underneath your hips. Spread out your fingers as much as you can to help take the weight. Engage your core and lift your hips so you are in a V-shape, with the toes on the floor. Lift your hips as high as you can and roll in your upper thighs. Press through your hands keeping your shoulders back. Hold in this position and exhale. You can bring alternative heels to the ground to get extra stretch. Keep breathing and return to the start position.
Pigeon Pose
For those who spend a lot of time sitting, this can result in tight hips, so pigeon pose is a great way to open them up. It will lengthen the hip flexors and increase the range of motion in the hip socket.
Begin in downward dog, bend your right knee and bring your leg forward like you are stepping in to lunge. Lay your knee next to your wrist on the mat with your shin will be parallel to the front of the mat. Keep your back straight, lean forward on your elbows on the floor and relax the upper body over the leg. Inhale and exhale five times.
Plank
Plank is a classic exercise for strengthening your core, but it also activates your arms and back. It builds stability in your shoulders and prevents injuries. Place your hands under your shoulders and push your toes into the floor, squeeze the glutes as you lift the body into one straight line. Engage your core and keep the hips on the same level as your back, so not dipping or heading toward the downward dog. Hold for 20-30 seconds.
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]]>Weighted Leg Drops
Lie on your back with your legs straight up to the sky and make sure the core is engaged and your back is flush to the mat. Take a weight in your hands and straighten the arms above the chest. Start to lower one leg down to the floor, without curving your back, and bring it back to the starting point. Then lower the second leg. Keep alternating until you have done 20 on each side.
Plank Dumbbell Drag
Get into plank position, making sure the core is engaged and the hips are not dipping. Place a dumbbell on the floor next to one hand and pass it under the other arm and place it next to the hand. Just go back and forth between each side 20 times, keeping a strong plank position.
Dumbbell Plank Row
Another weighted plank exercise, but this one works your back and biceps. Place two dumbbells on the mat and get into plank position with your hands holding the dumbbell. Make sure to hold your core very tightly, so as not to dip side to side, and then lift one weight and row. Place back to the start position and then lift the other one. Do 10 on each side.
Russian Twist
The Russian Twist is one of the harder weighted abs exercises, but so worth it. You can use a ball, dumbbell, or kettlebell and it can be done with your feet on the floor or lifted in the air, to make it harder. Sit on a mat with your knees bent, and lean the upper body back until you feel the abs engage, holding the weight at your chest. Twist the weight from the middle to one side of your body, close to the ground and hold for one second then all the way through to the other side and hold. Alternate until you have done 10 on each side.
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]]>Forearm to Full Plank
Transitioning between a classic forearm plank and full plank is a great way for beginners to make workouts more effective and fun.
Walking Plank
This is a challenging but very effective plank variation that will help you target multiple muscle groups including your hamstrings, glutes, and quads.
Reverse Plank
Use a foam roller to do this fun plank exercise, because reverse planking is great for improving stability and engaging not only your ab muscles, but also glutes and hamstrings.
Forearm Side Planks With Elbow Twist
Rotating your torso in a forearm side plank position is more challenging than it looks, but it’s a great exercise for spicing up your at-home workout routine and activating obliques.
Planks With T Rotation
If you want to engage more than just your core muscles, planks with rotations are a great choice because they’ll activate your shoulders, quads, and lower back.
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]]>How it Started
“Plank challenge! Can you do this? Tag someone that loves a bodyweight challenge below,” wrote fitness trainer James Stirling, who shared it on his Instagram page. He’s also known as London Fitness Guy and has over 350,000 followers on this social platform. The short workout consists of many different plank variations and it’s very fast, so you’ll need to be in decent shape in order to do it! Don’t worry if you’re not, just follow at your own pace and it will help you get more fit over time.
Understanding Planking
Stirling makes it look easy, but we can assure you it’s not. Give it a try yourself and see how many days of practice it takes you to keep up with this amazing fitness instructor. Planks are one type of bodyweight exercise that got very popular among fitness enthusiasts because of their simplicity and efficiency. Planks can be done by anyone and are a great way to increase strength without the risk of injury, making you stronger by using only your body weight.
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]]>Itsines posted the tip on her Instagram along with a video demonstrating it, which focuses on breathing. After you get in plank position, “breathe in through your nose, and when you blow out through your mouth, I want you to do it so hard,” she explains.
“My core is so engaged, it’s so on, and I just keep doing that: in through your nose, out through your mouth. As you do that, you can watch your stomach, your core, engage and tense, and it makes planks go so much faster, and it’s so much more effective,” the fitness influencer continues.
By staying mindful of your breathing, the exercise goes by so much quicker and it increases oxygen flow to your entire body, making the exercise more effective. We’re here for anything that can make planks more bearable and the time go by quicker.
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~ My advice to all of you who includes PLANKS in their everyday routine is to check your FORM first as if that’s not 100% right- effect would never be SAME. And once we own it right- then you have lots of amazing variations to choose from! ~ Focus points: 
Lower back neutral (natural curve). 
~ #physiotherapy #pilates #certified #rehabilitation #plank #posture #doitrightthefirsttime #exercise #wellness #mindandbody #mindfulness #breathe #strength #corestrength #coreexercises #shoulderstrength #shoulderstability @core_tuck_inYou 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.
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]]>It Will Reduce Back Pain
Properly done, planks won’t harm your back but will strengthen your core and help you get rid of back pain. In cases of severe back pain, consult your doctor first.
Have you also studied or what kind of work do you do ? It Will Strengthen Your Abs
Planks are probably the best exercise you can do for abs and, unlike some other ab exercises, it doesn’t have a negative effect on your back.
It Will Improve Your Posture
A good posture will not only make you feel and look better, but it will also keep your bones and joints healthy, which will benefit your whole body.
En unas horitas os traemos un encargo especial que hemos tenido desde @estudiantesrugbyvlc 
#sorugby #sportswear #rugby #rugbyfemenino #top #mallas #ropadeportiva #sorugbybrand #pretemporada #ejercicio #deporte #equipo #dana #rain #lluvia #core #plank #pushupsYou’ll Improve Flexibility
We don’t have to tell you about all the ways in which your daily life will improve when you become more flexible – from reaching something off the top shelf to tying your shoes, you’ll feel better than ever before.
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]]>Kelsey Wells is a creator of the PWR and PWR at Home programs and a trainer for the Sweat app. “For the most part, planks strengthen your core muscles, including your transverse abdominis (your deep core muscles), rectus abdominis (the “six-pack” muscles), and obliques (located on your sides from your hips to your rib cage),” Wells told Popsugar.
She created a three-week program that you can do at home for a stronger core. Do the exercises 2-3 times per week and you will be able to see the results pretty soon. The program is created to increase the work-to-rest ratio as you progress. You can modify the movements if they’re too intense for you, but make sure to challenge yourself and keep progressing week after week.
| EXERCISE | Week 1 | Week 2 | Week 3 |
| Plank | 30 seconds | 45 seconds | 60 seconds |
| High Knees | 30 seconds | 45 seconds | 60 seconds |
| Plank With a Shoulder Tap | 30 seconds | 45 seconds | 60 seconds |
| Burpee | 30 seconds | 45 seconds | 60 seconds |
| In and Out Plank | 30 seconds | 45 seconds | 60 seconds |
| Sprawl | 30 seconds | 45 seconds | 60 seconds |
| Side Plank | 30 seconds (15 seconds on each side) | 45 seconds (22.5 seconds on each side) | 60 seconds (30 seconds on each side) |
| Rest | 30 seconds | 45 seconds | 60 seconds |
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]]>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.
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