PLANK POSITION: Plank exercises strengthen the stomach muscles (inner core muscles). This single exercise makes almost the whole body strong and also gives a fantastic shape. Plan exercise is not only a great workout but also easy to do. This workout is very effective for reducing abdominal fat. As we know, this workout is focused on core strengthening. Plank position works on the abdominal area, side planks targeting the sides. Let us know how to do a plank exercise properly:
- Stand straight, stretch your body and take your hands down touching the floor just below your shoulders.
- Take both feet backwards straightening your back (push up position).
- While doing this activity, back should be parallel to the floor (tabletop position; it is said if a jug filled with water is kept on the back, it shouldn’t spill any water)
- While doing plank, you must continue taking deep breaths and significant part of it exhaling, pulling your abdominal muscles feeling the heat.
- Continue for 30 secs with 10 secs break for 4 consecutive sets.
- The time of holding a plank can be increased over a period of time.
Also Read: Burpees For Core Strength: Health Benefits, Steps And Precautions While Doing Burpees
Different Types Of Planks
Tips To Do A Medium Intensity Plank
- Stand straight, stretch your body and take your hands down touching the floor just below your shoulders.
- Take both feet backwards straightening your back, this time bend further and hold the position on elbows.
- While doing this activity, back should be parallel to the floor (tabletop position- it is said if a jug filled with water is kept on the bank it shouldn’t spill any water)
- While doing plank, you must continue taking deep breaths and a major part of it exhaling, pulling your abdominal muscles feeling the heat.
- Continue for 30 secs with 10 secs break for 4 consecutive sets.
- The time of holding a plank can be increased over a period of time.
Tips To Do A High-Intensity Plank
- Stand straight, stretch your body and take your hands down touching the floor just below your shoulders.
- Take both feet backwards straightening your back, this time bend further and hold the position on elbows.
- While doing this activity, back should be parallel to the floor (tabletop position- it is said if a jug filled with water is kept on the bank it shouldn’t spill any water)
- While doing plank, you must continue taking deep breaths and significant part of it exhaling, pulling your abdominal muscles feeling the heat. To further increase the intensity, lift one leg at a time while in plank position and continue for 30 secs with 10 secs break for 4 consecutive sets.
- To further increase the intensity, hold the position on palms as in push up position and alternatively touch your toes diagonally.
- The time of holding a plank can be increased to over a minute once comfortable.
Tips To Do Side Planks
- Similar to normal planks, side planks focus on sides:
- hold the position with one hand on waist and body lifted on elbow/ palms side-ways.
- Breathing has to be more of exhaling pulling muscles of sides/obliques
- To increase intensity the hand on the waist can be pulled straight pointing the sky
- The further increase intensity the leg on the same side as of the hand pointing upwards can be lifted up
- Hold the position for 30secs and repeat for the other side
- Four sets each side
Also Read: How To Do Push-Ups Correctly? Steps And Benefits
Precautions While Doing Plank
The form of exercise and the breathing pattern is of utmost importance than increasing the intensity ending up in a wrong form of exercise. While doing planks, one major concern is the strain on the back. The moment pain in back arises, plank position needs to be stopped. Backstretch exercises are essential while doing abdominal strengthening workouts.
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