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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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]]>The post 4 Physical Benefits to Doing Planks appeared first on yourdailysportfix.com.
]]>Core Strength
Planks primarily target the deep abdominal muscles, including the transverse abs, rectus abs, and obliques. By engaging these muscles, planks help develop a strong and stable core. A strong core not only enhances your overall fitness but also improves balance and reduces the risk of back pain and injuries.
Full-Body Engagement
While planks primarily focus on the core, they also engage other muscle groups such as the shoulders, back, and legs. Holding a plank position requires activating these muscles, leading to overall muscle toning and improved muscular endurance.
Posture Improvement
Planks promote proper alignment and posture by strengthening the muscles that support the spine. Consistent practice can help combat the negative effects of prolonged sitting, leading to better posture and reduced strain on the neck and back.
Functional Fitness
Planks mimic real-life movements and activate the muscles needed for everyday activities. Whether you’re lifting heavy objects, carrying groceries, or participating in sports, a strong core developed through planks can enhance your performance and reduce the risk of injuries.
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]]>Squats
Let’s kick things off with squats, the king of lower-body exercises. Not only do squats target your glutes, quads, and hamstrings, but they also engage your core for stability. Start with bodyweight squats and gradually add resistance with dumbbells or barbells as you progress.
Push-Ups
Next up, we have push-ups, which are fantastic for building upper body strength. They work your chest, shoulders, triceps, and even engage your core. Modify the intensity by adjusting your hand placement or performing knee push-ups if needed.
Planks
To round out your routine, don’t forget about planks for core stability and definition. A strong core not only supports your overall strength but also improves your posture and balance. Start with a standard plank and gradually increase your hold time as your core muscles get stronger.
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]]>Here are three must-know abs exercises to combine into your workout routine. They’re great if you’re just starting to strengthen your abs for the first time, but experienced trainers can also use them to do some regular maintenance work.
Plank
No abs exercise list is complete without mentioning this (in)famous core exercise, which consist of lifting up from the forearms and keeping your body straight for a set period of time. Yes, it’s hard. Yes, you’ll hate it at first. But you’ll end up loving yourselves for doing it anyway once you start seeing results.
Dead Bug
Abs exercises are known for their funny names, so, yep, this one is called the dead bug. Yes, it sounds rather unattractive; but it works! This exercise consists of lying flat on your back while raising your arms straight up and raising your legs so your knees are over your hips. Then, you start lowering and straightening your right and left limbs alternately. Just check out this video and you’ll figure it out.
Bird Dog
And the winner in today’s “abs exercises with funny names” competition is… the bird dog! It’s actually a pretty common one, so odds are you’ve probably done it before without knowing what it’s called. All you have to do is get on all fours and alternately raise opposite arms and legs. Here’s an explanation of just how.
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]]>Squats
A common mistake people make when doing squats is keeping the back too straight and they try to maintain an upright posture throughout the entire exercise. This causes your butt to lift too far up and out, and it can lead to lower back pain. The fix is to contract your abs and think about sitting back in a chair. Keep your head and chest up and shift your weight slightly back into your heels.
Lunges
When doing lunges, many people keep their toes behind their knees, but this actually reduces the range of motion. For lunges, you want to be controlled and balanced, allowing your knee to move as far forward as possible.
Plank
While it’s important for your body to be aligned during a plank, it’s not always going to look like a straight line. The shoulder blades, glutes, and trunk should be actively engaged, not slumped during the exercise.
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]]>Proper Form
Like with every exercise, proper form is the most important thing if you want to see results and avoid injuries. When doing planks, make sure to engage your ab muscles and keep your back and legs straight.
Hold The Plank
The best way to get the most out of this awesome ab exercise is to hold it for as long as possible. Holding a plank for 30 second is great for beginners, but over time you’ll improve your strength and endurance and be able to hold it for one or two minutes.
Do Them Every Day
The best thing about planks is that you can do them literally anywhere in just a few minutes. Doing planks on a daily basis comes with many benefits and it’s a great way to see the results in a short period of time.
Try Plank Variations
The side plank, forearm plank, reverse and extended plank are just a few of the many different variations of this exercise that you can combine to target multiple muscle groups and reap their benefits.
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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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]]>Looking Straight Ahead
Your head and neck should be aligned with your spine and the rest of your body, which means you should be looking at the floor while doing a plank. Keeping your head in a neutral position and not looking up or straight ahead is important in order to avoid a neck strain or spine injuries.
Lowering Or Lifting The Hips
To achieve the perfect plank position, your entire body should form a straight line, which means you shouldn’t make the mistake of lowering or lifting your hips too high. The only way to achieve this is to engage your core muscle, which is the whole point of this exercise.
All Things Kelli Giddish Holding a Plank Too Long
People usually think that holding a plank for a longer period of time will get them better results, but this isn’t always true. The goal is to engage your muscles and not hold for as long as possible, and most trainers agree that doing shorter sets of planks is actually more effective than holding a plank for too long.
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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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]]>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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