To start on your how to do a plank exercise routine, the first thing you need to do is find a sturdy, solid surface to stand on, preferably one where you’ll be able to keep your balance without shifting or falling.
When most people think of doing an exercise, such as plank on the floor, they almost always visualize the kind of workout you’d see in a fitness gym. That’s because doing a plank exercise routine is among the most intense and demanding kinds of exercise you can do, but it doesn’t have to be that way.
You don’t have to spend a bunch of money at a gym to reap the benefits of doing this kind of exercise, and it doesn’t need to take hours of your day to get results.
If you’re someone who’s interested in doing exercise but doesn’t want to spend a lot of time or money doing it, you can still reap all the same benefits by using your own body as the platform for the exercises you perform. Here’s how to do a plank exercise.
Once you’ve chosen a good place, lay down flat on your back, with your feet spread apart and your right hand on the floor about shoulder-width apart. Keep your hands as close together as you can manage, but not too close. Then simply begin the exercise by leaning forward as far as you can and holding this position for several seconds. Repeat this several times.
When you’re looking at how to do a plank exercise routine, you may be wondering how to do a plank exercise while standing up. The key here is to remember that when you are lying flat on your back, your legs are at a 90-degree angle from your body.
Therefore, to exercise your plank muscles, simply lift your legs straight into the air. As you rise, you should be focusing on drawing your belly button up toward your spine as high as possible. Hold this position for as long as you can.
Why Do a Plank Exercise?
The plank exercise is one of the most efficient ways to strengthen and tone your body. This exercise not only helps you lose weight but also gives your muscles a good workout.
You may think this kind of exercise is hard but it is not. You just need to set your mind and your heart into it so that you can get the best results from it. In this article, I will share with you some reasons why to do a plank exercise.
A lot of experts recommend this exercise to people who want to lose weight or have a flabby chest and back. It improves posture, thus giving an ideal body structure. Aside from improving your posture, you will feel relieved after doing the exercise.
This is due to the build-up of the pressure between your vertebrae. As the pressure decreases, the pain you feel in your back and ribs will also go away.
Doing exercises like these regularly is a must for your health.
If you want to keep your body flexible, you should always think of new ways on how you can make it work better. This is why learning how to do the plank is a good move. With regular practice, you will be able to maximize the benefits of this exercise and keep your body strong and healthy at the same time.
Doing these exercises regularly will also keep your muscles limber. Once your muscles are limber, you will be able to execute the exercise perfectly. Your body will feel strong and flexible all because of the good blood flow you get from exercising.
Read Also: How to Lose Belly Fat With Exercise?
This is how you can achieve a more toned, firm, and tight body.
When you do the plank exercise, you will be using your core muscles. These are some of the most important muscles needed by your body. They include the abdominal muscles, spine, pelvis, and shoulders.
Learning how to do the plank exercise is a great way to keep your joints, muscles, and ligaments healthy. It is also a good exercise program for those who are trying to lose weight and regain their suppleness and shape. Try this exercise and see the results for yourself.
This exercise is fun and will help you burn off your excess fat. Plus, you get to tone and trim your abs while strengthening your core. You can choose from different variations of the plank exercise.
Some people love doing them lying down while others prefer to sit down. Just make sure that you do them in moderation because overdoing them may lead to accidents and injuries.
Do not just start an exercise program without consulting your physician first. The doctor will know if you’re physically fit enough to do the exercise. Make sure you have enough rest so that your muscles can fully recover.
If you’re still in doubt about your ability to do the exercise, you can always hire a personal trainer to help you. A professional trainer can make sure that you’ll do your exercise routine with safety and efficiency.
Tips For a Successful Plank Exercise
A few weeks ago, I was asked to give a speech about my experience in giving motivational speeches, and I thought that it would be best if I shared with you some tips for a successful plank exercise.
When I gave that speech, I thought that no one would ever ask me for tips for a successful plank exercise! However, I did not think that I was quite as good as I thought I was. I was probably nervous and my heart rate was up a bit.
So, what’s the first tip then?
The first tip is for you to remember that you will have to do this plank exercise for at least 20 minutes. You don’t want to try to do more than that though. It might be easier for you to remember if you only try it for ten or fifteen minutes at first. So now you are probably asking yourself if you can do this.
The second tip is to make sure that you know the correct grip when you are doing this. You should have your palm resting on the top of your head, but also your fingers should be touching each other but not touching each other.
You should feel like you are holding a plank in place. This might take a little bit of practice so make sure that you don’t try it before you know what you are doing.
What Muscles Does the Plank Exercise Work?
One of the most effective exercises that a person can do for improving his or her overall body strength, flexibility, and coordination is the plank exercise. This exercise was originally invented back in the 1970s by Joseph Pilates to help people build up their abdominal strength.
So, what muscles do the plank exercise work on?
The plank is a basic stomach exercise that works the muscles behind your knees and your backbone. You may have seen different people doing the plank on various movies and television shows. When you watch them, you may notice that their lower bodies stay in one position while their upper bodies move around.
This is done because it takes some time before you can get into the right position to do the exercise. This makes the plank exercise a good way to help strengthen your core abdominal muscles while also increasing your overall stamina and strength.
You may be wondering how the plank exercise works on your body. When you first start doing the plank, you may find that your arms and upper body move in different directions at the same time. However, when you relax and take a deep breath, everything will return to normal.
Once you have mastered the plank exercise and begin using it to improve your overall fitness level, you may start to notice that your abdominal muscles begin to become stronger.
The Benefits of Plank Exercise
When people think about how to tone their abs, few people consider the benefits of planking the abs. The benefits of planking are many, but before getting into them, you need to know exactly what a plank is.
Simply put, a plank is an efficient core workout that works on your core stability and strength. You may do a plank with several different methods. But the main objective of a typical plank pose is to get your upper body straight, your lower body low to the floor, and your belly up off the floor using only your arms or hands.
There are many ways you can perform a proper plank. If you are doing this exercise to strengthen your abs, then most likely you are going to use your legs to support yourself while your upper body stays level. You may also alternate between using your legs and arms to strengthen your core.
For optimal results, you need to perform this exercise as often as you can. This will help to strengthen your core, improve your posture, and to make your abs stronger.
Another benefit of doing this exercise regularly is that it helps to strengthen and tone your glutes. Your glutes are the core muscles that support your lower back. If you work these muscles out regularly, they will become stronger.
The benefits of strengthening your gates don’t end there. As you get stronger, your core muscles will also become more flexible so you can perform more difficult workouts without straining your back.
How to Do a Posture Board Exercise With Weights?
There are a lot of different ways that you can build up your upper body muscles and doing a plank exercise with weights is going to be one of the best ways that you can do it.
I know that there are a lot of exercises out there that you can do, but I am here to tell you that plank exercises with weights is going to be the absolute best way for you to work out because of the benefit that you will get from working out this type of exercise.
You see, when people are trying to work out they usually use two different kinds of equipment that don’t give you very good results, and the reason that it is this way is that most people use these two different equipment types the wrong way.
The first kind of equipment that people usually use when they are thinking about doing a good plank exercise with weights is a barbell or a dumbbell. Most people will use these two pieces of equipment to do an exercise that works out all of the major muscles in the body.
When it comes to the plank exercise with weights, this is the only type of exercise that is going to work out all of the muscles in your body. It doesn’t matter if you are trying to develop big biceps, shoulders, triceps, back or abs; when you perform the exercise with weights you will be able to work every single muscle in your body.
This is a great way to develop your body and an exercise that should never be limited to doing by bodybuilders only.
The second kind of equipment that people usually use when they are thinking of doing a plank exercise with weights is a bench or a dumbbell bench. These two pieces of equipment aren’t even required to do the exercise, although it would help if they were, they will just end up making things more complicated for you.
When it comes to the plank exercise with weights, you will only be holding onto a bench, which is doing the work for you, and you won’t be holding onto a heavy dumbbell that is doing all of the work for you, so don’t let that deter you from trying the exercise with weights. You will be doing the work anyway, so why not do it in the most effective way possible?
Do You Know These 2 Common Mistakes of the Standard Plank?
The two most popular variations of the plank exercise are the standard forearm plank and the bent-over plank. Maintaining the correct form will greatly aid you in gaining the maximum benefits from each one.
While both the standard and bent-over plank are great core exercises, there are a few common mistakes that can undermine your effectiveness. In this article, I will discuss these common errors with specific tips for how to improve your performance.
- The first mistake beginners often make is holding the plank position for too long. This results in the muscles working harder than they should, thus not providing maximum muscle benefit.
Holding the position for too long forces the stabilizers to work harder, which leads to less overall body strength. This also increases the risk of injury due to increased stress on the joints, tendons, muscles, and ligaments of the lower back.
A longer, more aggressive, but still controlled, version of the standard plank can give you better results and is also safer.
- The second common mistake that novice plank enthusiasts make is performing the exercise with an incorrect range of motion. The key to doing a good job of exercising the core muscles is maintaining a proper range of motion.
Doing the exercise correctly means that you allow your shoulder to drop by a few degrees, then bring it back up to the starting position before finishing the motion. For the lower body, it means that you move your feet or hips at a 90-degree angle.
This position allows the serratus anterior muscles to contract, making the abs stronger. While most people focus on the abs, the serratus anterior plays a huge role in supporting your lower body.
Don’t stop doing plank exercise. I hope you can take something out of this article and use it to set your goals for yourself. You need to start using your new knowledge to improve your life. If you are currently at a loss about how to make your body grow it is because you are doing the wrong exercises. You need to use this information to become the person you want to be.