How To Plank For Core Strength

The plank is one of the simplest exercises that you can do –- it is simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy.

Getting your planks right sets you up for these more complex exercises, so I’ll explain how to do a plank with proper form, and share some plank variations you can use to build core strength.

“Balance is not something you find, it is something you create”

👉🏻What is a plank?

A plank is a simple, but effective core exercise that helps you build stability and strength throughout your entire body. The plank is achievable in a number of different methods, but the main goal of the plank exercise will have you with your body perpendicular to the ground, stomach facing down, elevating your torso off the ground with either your elbows or hands.

👉🏻What makes the plank so special?

The plank is a popular exercise in many exercise routines.

The plank is a popular exercise in many yoga routines— sun salutations and cardio-centric yoga all make use of the plank pose (kumbhakasana.) The pose can be held for several seconds, or used as an inter-missive pose that connects two other parts of the routine.

The plank is a bodyweight exercise. Bodyweight exercises are workouts that you can do with nothing but your own body, which is appealing for a number of reasons.

The plank works out a tremendous number of muscles in your body, which makes them appealing for all sorts of training – strength, endurance. Planks can even be a benefit for those wanting to do cardio training.

👉🏻Benefits of doing planks:-

💁🏻‍♀️ Doing planks strengthens your core muscles, including the transverse abdominis and obliques.

💁🏻‍♀️ Doing planks also strengthens your upper back muscles and can improve overall muscular endurance.

💁🏻‍♀️ Planks don’t just improve muscle mass. They improve the strength of our skeletal system, they improve our ability to focus and concentrate, and even help us breathe properly.

💁🏻‍♀️ Some of the advantages of having a strong core also includes:

-> Can help to reduce any risk of lower back pain.

-> Improved posture, better balance and coordination.

-> Improved form in more complex exercises like burpees or push-ups.

-> Improved flexibility and metabolism.

👉🏻How do I do a plank?

When you do a plank with correct form, it engages your whole body from head to toe!!!

1. Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders.

2. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.

3. Brace your abdominals and ensure that your spine remains in a neutral position.

4. Hold this position for 20-30 seconds, breathing deeply throughout.

If you found that this position was too difficult, you can start by doing the plank with your knees on the ground.

👉🏻Plank variations to try

To keep your mind engaged as you build core strength, here are some plank variations you can incorporate into your ab workouts.

Some of these are easier and some are harder, so pick the options that are right for you as you build core strength!

▪️ High Plank

These are done with your arms straight, and strengthen your core in preparation for the more intense standard plank.

1. Begin on all fours on a yoga mat, resting on your knees and placing your hands slightly wider than your shoulders.

2. Step your feet towards the back of the mat, one at a time, and lift your hips so that your body forms a straight line from your head down to your heels.

3. As you hold this position, focus on drawing up through your pelvic floor and ensure that your shoulders remain in line with your wrists.

4. Try to press your shoulders away from the mat to help stabilise through the upper body.

▪️ Side Plank

Side planking targets your obliques, which stabilise your spine.

When you first start out with the side plank, you can begin by stacking your knees, one on top of the other, on the mat and building strength through your side body.

Once you feel comfortable and can hold this position for 30 seconds, increase the intensity by lifting your knees and stacking your feet in a full side plank.

1. Start by lying lengthways along a yoga mat. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat.

2. Extend both legs and, using your obliques, gently raise your hips off the mat.

3. Position your feet one on top of each other or place your left foot on the mat in front of your right — whichever is most comfortable.

4. Hold this position for 20 seconds, then repeat on the other side.

▪️ Reverse Plank

This plank variation targets your glutes, hamstrings, abs and lower back.

1. Begin seated on a yoga mat, legs straight and resting your hands slightly wider than your shoulders.

2. Using your glutes, press your heels into the floor to lift your hips so that your body forms a straight line from your chest down to your heels.

3. Brace your core and glutes as you hold this position.

4. Ensure that your shoulders remain in line with your wrists and press your palms into the mat to help stabilise through the upper body.

5. Hold this position for 20-30 seconds, controlling your breathing throughout.

▪️ X plank

This dynamic exercise targets your full body, but especially your arms, shoulders, quads, and core.

1. Start in plank position with both hands shoulder-width apart and feet together.

2. Keeping your left foot on the floor, bend your right knee and bring it towards your left elbow.

3. Return to start. and repeat on the opposite side. Alternate and increase your speed.

4. Continue alternating between left and right for 20-30 seconds.

In conclusion

The plank is a fantastic, simple exercise that can be learned by anyone and should be an integral part of everyone’s exercise routine.

The plank has a large number of different benefits, and since the exercise targets your core muscles in such an extravagant fashion, these benefits can span your entire body. Your muscles, your skeletal system, and even your organs can be positively impacted by regular use of the plank.

Which plank variation do you prefer??

Let me know in the comments!!!

xoxo,

Slimlady