How to Plank exercise : The Ultimate Fitness Guide

How to Plank exercise. The "Plank exercise" and all its variants are considered among the best 5 exercises in terms of efficiency for training the central part of the torso, especially the abs, without overloading the spine as often happens with the classic Sit Up (in particular if performed with an incorrect technique). The difficulty of this exercise is not so much in the movement, as in maintaining the "in line" position for a certain length of time and voluntarily contracting torso muscles (abdominal and oblique and lumbar abdominals) at the same time. This exercise is a "MUST" for those who want to improve their abdominal muscles but want to reduce the load on their back to a minimum.

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The plank exercise is a great way to improve your core strength, targeting the abdominal and lower back muscles. It's a simple exercise that can be done anywhere and doesn't require any equipment, making it a convenient and effective addition to any workout routine.

To do the plank exercise, start by getting into a push-up position with your hands placed directly under your shoulders. Your body should be in a straight line from head to toe. Engage your abdominal muscles and hold this position for as long as you can, keeping your body in a straight line. It's important to keep your hips level and avoid letting your hips sag or rise too high.

The plank exercise is beneficial for improving core strength, which is important for maintaining good posture, balance and stability. A strong core can also help alleviate back pain, which is often caused by weak muscles in this area. Additionally, it is great for improving the shape and tone of your abdominal muscles, giving you a defined and sculpted six-pack.

It's important to note that when starting out, you might only be able to hold the plank position for a few seconds. That's okay, as you progress you can increase the time you hold the plank. You can also add variations to the plank exercise to make it more challenging, such as adding leg lifts, side planks and even using an unstable surface like a balance ball.

Incorporating the plank exercise into your workout routine will not only improve your core strength, but it also helps to tone and strengthen your abdominal muscles, giving you a defined and sculpted six-pack. It also helps to improve posture, balance and stability, and alleviate back pain. To get the most out of this exercise, it's important to practice good form and to be consistent with your practice. Remember to keep your body in a straight line, engage your abdominal muscles, and hold the position for as long as you can.

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[PassionProfession]

Performing the plank exercise correctly can provide a number of benefits for the lower back muscles and the core muscles.

First, the plank exercise is great for strengthening the lower back muscles. This is because when performing the plank exercise, the lower back muscles are engaged and are working to support the body. This can help to prevent lower back pain and injuries, as well as improve overall posture.

Second, the plank exercise is also great for strengthening the core muscles. The core muscles, including the abs, obliques, and back muscles, are all engaged during the plank exercise. This can help to improve overall core strength, which is important for stability and balance. A strong core can also help to improve athletic performance and reduce the risk of injury.

Another benefit of the plank exercise is that it is a low-impact exercise, which makes it a great option for people with joint pain or injuries. The plank exercise is also a great option for people who are new to exercise, as it is relatively easy to learn and perform.

Additionally, the plank exercise can also be modified to increase or decrease difficulty, making it suitable for all fitness levels. This can be done by adjusting the position of the body, such as lifting one leg or one arm off the ground, or by using a stability ball or other equipment.

In terms of how to do plank, the exercise is performed by starting in a push-up position with the hands placed directly under the shoulders and the body in a straight line from the head to the toes. The key is to keep the body in a straight line and to engage the core muscles. The exercise can be held for 30 seconds to one minute, and can be repeated for multiple sets.

It's important to note that proper form is crucial when performing the plank exercise, as improper form can lead to injury. If you're not sure how to perform the plank exercise correctly, it's a good idea to consult with a personal trainer or physical therapist to ensure that you are performing the exercise correctly and safely.

In conclusion, the plank exercise is a great exercise for strengthening the lower back muscles and core muscles. It is low-impact and can be modified to suit different fitness levels. It is important to learn how to do plank correctly to prevent injury and maximize the benefits of the exercise.

[热爱手工的思思]

I've been struggling with plank, but this tutorial on how to do it correctly is a game changer!

[djsharpemusic]

I've improvedto two minutes and I feel no stess doing it .I'm seeing improvement each week in getting the abs I want.Started about a month ago

[PassionProfession]

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[FreeSpirit]

Planking does great muscle development! When planking on my fore arms, I flex triceps & pull elbows toward ribs. Your body isn't moving. The isometric effect takes planking to a whole new level!

[VashXTrigun]

This was concrete and helpful information. Thank you.

[luciacerlinca]

excellent for the beginning of the day
94stoja: should not feel pain, you must warmup and follow the directions

[ikori]

How many must I do in 3 sets for beginners

[MajorXV]

15 seconds for beginner, 30 seconds for intermediate, and 60 seconds for advanced while holding your breath, like the video states at the end ;-).

[codreanoliviu]

I can stay like this 80 secunds easy and i am beginner

[afsarpasha]

This plank we have to do in empty stomach please let me know thanks

[haroonsheikh]

how do i know that my body position is in the straight line please tell me

[hussainali]

I did it for 786hrs a day.... I have monster abs.... I did it....

[stoja]

Hey people I have a question. While i'm doing these plank exercises I feel great pain in my shoulders. Is that something that should happen, considering the position of my arms or I am doing something wrong? I appreciate your future answer.

[sapnamali]

Is there any exercise to increase the hight?If yes, then plz post a video on it.

[SrWakka]

This exercise hurts the sides of my shoulders. Is there another way to train de same muscle group?

[muniruddin]

I have low muscle.so what should i do?

[sravankumar]

What's the benefit of doing this?

[quazar]

My first day i am 15, i don't have visible abs but after doing this for 1 minute and 30 seconds i could feel all the muscles that were being used. Especially the arms and core/abs. I will continueel this for 1 month. I have low body fat so i think that should be enought to see a little bit of difference

[시로나-my]

My height is 180cm and weight 60kg. so i try it to strengthen my muscles.