Plank helps you to build strength in your core, upper and lower body so its a good full body work out. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
The plank works almost every main muscle and here are a few:
Deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.
If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.
Your shoulders should be over your hands and your heels pushing back in plank pose, which resembles a high push up position.
* Make sure to keep your abs engaged and spine long. Don’t pop your bum up.
* Your feet should be hip width apart and flexed.
* Keep your elbows close to your ribs, and pull your shoulders down and away from your head to keep them from collapsing, which will lengthen your neck.
* Keep you chest as open as possible, which pulling your shoulders down can help.
* Keep your heels pushing backwards, which can give you extra stability.
* Make sure to engage your thigh muscles; pulling up your kneecaps can help you remember to do this.
* Your hands and toes should press evenly into your mat.Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners becuase it allows them to concentrate on form.
If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.
1- Full Plank.
Your shoulders should be over your hands and your heels pushing back in plank pose, which resembles a high push up position.
* Make sure to keep your abs engaged and spine long. Don’t pop your bum up.
* Your feet should be hip width apart and flexed.
* Keep your elbows close to your ribs, and pull your shoulders down and away from your head to keep them from collapsing, which will lengthen your neck.
* Keep you chest as open as possible, which pulling your shoulders down can help.
* Keep your heels pushing backwards, which can give you extra stability.
* Make sure to engage your thigh muscles; pulling up your kneecaps can help you remember to do this.
* Your hands and toes should press evenly into your mat.Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
2- Knee Plank.
This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners becuase it allows them to concentrate on form.
By resting the knees on the ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they feel uncomfortable on the floor.
Once you've mastered the full plank, you can challenge yourself with more difficult variations. Don't progress to these until you are strong enough to keep your body straight and stable throughout the entire movement.
3- Raised Leg Plank.
* Slowly lift one foot at a time off the ground for a single leg plank.
* Slowly reach one arm out in front of you, then return it to the floor for a single arm plank. Repeat with the other arm and continue to alternate.
* Make sure your hips remain stable and don’t rock from side to side.
If you’ve mastered side plank pose, you can attempt more difficult variations of side plank. Remember to practice these asanas only when you’ve mastered side plank to help minimize the risk of injury or doing them improperly.
4- Side Plank.
* In a simple side plank, you can push your lower hip upwards to engage your obliques more. This will also stretch your right flank more deeply.
* You can also do side plank with one leg by raising the top leg slightly off of the bottom leg. Do this for 1-2 seconds.
5- Forearm plank.
This variation, also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands.
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.
Any of the following plank variations can be performed with straight arms or in a forearm position.
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