A Plank is one of those easy-to-do exercises, whether you own a yoga mat or not, you can certainly do it. Besides, you don’t have to go to the gym just to perform this sort of exercise.
You can skip everything but certainly not this best core exercise. Just performing different plank variations for 10 minutes, you will improve your posture and flexibility.
Also, expect your arms, back, butt, core and legs to be more toned than you expected if you do it regularly. Come on, don’t you want to achieve that desired toned body of yours?
We assure you, you will never skip these plank exercises again once you’ve read this article. Are you ready to tone your entire body with these 5 easy plank exercises?
Having the perfect outfit for this exercise is a must. You’ll want to make sure you wear your perfect workout leggings before trying out these exercises.
What Is A Plank?
A plank is a bodyweight and physical exercises designed to strengthen the abdominal muscles. So, instead of using dumbbells, you use your body weight to build strength.
When you happen to see someone facing down while trying their very best to hold their body on their toes and arms, they have already accumulated the phantom of planking. Aforementioned above, this method of exercise requires no equipment.
Benefits Of Planking
These benefits will enlighten you on why adding some plank exercises in your regular routine would be such a big help. Surely, planking has so many health benefits out there, but these three will make you want to start your plank workout program right away.
1. Tones Belly
One of the reasons why humans do planks is because they want to achieve the six-pack look a.k.a the “sick-pack abs”. Once your abdominal muscles strengthened, your midsection will tighten and expect that your belly fats will be torched.
Planking can help you not just reduced your belly fat, but also you can sculpt your abs in no time.
2. Improves Flexibility, Balance, and Posture
Planking helps to strengthen your core and back muscles which leads you refining your posture.
3. Reduces Back Pain
Planking helps reduce back pain by strengthening both of your core and back muscles.
5 Easy Plank Exercises
1. Traditional Planking
Traditional planking is the most basic form of plank and it works on your entire body. It targets your core, glutes, shoulders and biceps. Hold the plank for 30 seconds, rest for 15 seconds, and do 2 or more reps.
2. Forearm Plank
This works exactly like the traditional planking one, but this time, this kind of plank is done on your forearms. This kind of plank will strengthen all of your core muscles and it will give you a stronger lower back.
To do this exercise, make sure your elbows are underneath your shoulders and your abs tight. Hold this pose for 15-30 seconds, then 15 seconds rest, and with a total of 2 or more reps.
3. Side Elbow Plank
As you can see in the photo above, side elbow plank puts slightly more pressure on your shoulders. It targets your core, glute, adductor, external and internal obliques, and biceps.
Make sure you breathe in and breathe out and do it for 30 seconds (each side), then rest for 15-20 seconds, and do 2 or more reps.
4. Hip Twists
This variation of a plank is perfect if you want to tone your waist and strengthen your core. It also targets your glute, adductor, and biceps.
First, start with a forearm plank position. Then, twist your hips and touch each hip on the floor during turns.
Do this for 2 or more reps, then rest for 15-20 seconds each rep.
5. Plank With Leg Lift
If you want to get your abs working overtime and improve your metabolism, then this kind of plank is what you need. This specifically targets your glutes, thighs, obliques, shoulders, and biceps.
Once you’re in a standard plank position, keep your arms locked and your abs tight. Lift your one leg as high as you can and hold it for about 10 seconds.
You can do the same thing on your other leg. Do this for 2 reps and don’t forget to take your 15-20 seconds to rest each rep.
There’s a lot of plank variations out there to try, but we decided to pick these 5 easy planks that will surely help rebuild your core and back strength. Once your body is fond of these exercises, you can challenge yourself by increasing the plank-hold time.
Or you can add another variation of planks that will make your routine into the next level. Of course, don’t forget to warm up before starting your routine.
Do this regularly and thank us later. Good luck!