The plank is one the most effective and versatile ways to strengthen your whole body. Your shoulders, arms, back, hips, calves, legs, thighs and hips all the way down to your feet. This is a great exercise to strengthen your core and improve your stability. You can do planks with or without shoes. Before you can do the plank, you’ll need to warm up or do a 20-minute cardio. This could include skipping with or without a rope or stair climbing, running on the spot, or jumping jacks. Any movement that increases your heart rate can be used.
These exercises are easy to do indoors and don’t take up much space. For the exercises, wear supportive footwear and clothing. Once you have completed the cardio, move your arms forward and back to mobilize your shoulders. You should lift them as high as you can. There are two types of planks. You can choose the one that you feel most at home with.
1. Full arm plank: Grab your mat. Place your hands on your knees and get down onto your mat. Your wrists should align with your shoulders. With feet and legs shoulder width apart, place your hands on your knees. To get into the plank position, straighten your legs and place your hands behind you. The weight of your body is evenly distributed between the arms and feet, so it’s not easy to maintain a stable position. Each set should last 30 seconds, followed by a 30 second rest.
2. Lay on your elbows: Don’t extend your arms. Instead, grab onto your elbows. In this position, the elbows should align with the shoulders. The rest of the guidelines are the same.
Plank Variations
Three point contact plank: Advanced athletes can perform a three-point contact planek, where one arm can tap the shoulder opposite. You can also tap out with your legs – one arm or one leg at a time.
Full-arm mountain climbing plank: Keep your arms straight and keep your knees up to the chest. Do alternate legs.
Be aware of the following: At any stage, ensure that your lower back doesn’t touch the ground. For rank beginners, you can elevate your hips or do the plank on the knees.
Functional training is very popular and the plank can be used in many different ways. This is a great exercise for your whole body, and you can have great fun because the challenges never stop.
