A plank exercise is a static core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It is a full-body exercise that works multiple muscle groups, including your core, back, shoulders, and legs.
There are many benefits to doing plank exercises, including:
- Strengthened core: The core is the group of muscles that support your spine and pelvis. A strong core is essential for good posture, balance, and coordination. Plank exercises work all of the muscles in your core, including your rectus abdominis (six-pack muscles), transverse abdominis (deep core muscles), and obliques (side core muscles).
- Improved back health: Plank exercises can help to improve your back health by strengthening the muscles that support your spine. This can help to reduce back pain and improve your posture.
- Increased flexibility: Plank exercises can help to improve your flexibility in your hips, shoulders, and spine. This can help to reduce your risk of injury and improve your overall range of motion.
- Reduced risk of injury: A strong core can help to reduce your risk of injury during other activities, such as sports and exercise.
- Improved athletic performance: A strong core is essential for good athletic performance. Plank exercises can help to improve your power, speed, and agility.
Tips for doing plank exercises
- Keep your back straight and your core engaged.
- Don’t let your hips sag or your back arch.
- Breathe deeply and evenly throughout the exercise.
- If you can’t hold a plank for 30 seconds, start with shorter intervals and gradually increase the time as you get stronger.
To do a basic plank exercise:
- Start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
This article provides a comprehensive overview of plank exercises, including different variations, tips for doing them correctly, and how to use them to achieve your specific fitness goals.
Variations of Plank Exercises
There are many variations of plank exercises that you can do to challenge yourself and work different muscle groups. Here are a 21 Best Plank Exercises To Strengthen Your Core And Back:
Forearm Plank
How to do:
- Start in a push-up position with your forearms on the ground and your elbows under your shoulders.
- Your body should form a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the plank position, rest for 30-60 seconds.
Repeat:
Repeat the plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank position by placing your knees on the ground.
- To make the plank more challenging, try adding a weight to your back or raising your feet on a bench.
Benefits:
The forearm plank is a great exercise for strengthening your core, your back, shoulders, and legs. It is also a good exercise for improving your balance and coordination.
Side Plank
How to do:
- Start in a push-up position with your right forearm on the ground and your right elbow under your shoulder.
- Stack your left foot on top of your right foot.
- Raise your hips off the ground so that your body forms a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the side plank position, rest for 30-60 seconds.
Repeat:
Repeat the side plank position on the other side for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the side plank position by placing your left knee on the ground.
- To make the side plank more challenging, try raising your left foot on a bench or adding a weight to your left side.
Benefits:
The side plank is a great exercise for strengthening your core, obliques, and hip abductors. It is also a good exercise for improving your balance and coordination.
Reverse Plank
How to do:
- Sit on the ground with your legs extended straight out in front of you.
- Place your hands behind you, shoulder-width apart, with your fingers pointing towards your hips.
- Raise your hips off the ground so that your body forms a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the reverse plank position, rest for 30-60 seconds.
Repeat:
Repeat the reverse plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the reverse plank position by bending your knees.
- To make the reverse plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The reverse plank is a great exercise for strengthening your hamstrings, glutes, and core. It is also a good exercise for improving your balance and coordination.
Elevated Plank
How to do:
- Place your forearms on a bench or other elevated surface, shoulder-width apart.
- Extend your legs out behind you, so that your body forms a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the elevated plank position, rest for 30-60 seconds.
Repeat:
Repeat the elevated plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the elevated plank position by placing your knees on the ground.
- To make the elevated plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The elevated plank is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Weighted Plank
How to do:
- Start in a forearm plank position with your forearms on the ground and your elbows under your shoulders.
- Place a weight on your back, such as a weight plate or sandbag.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the weighted plank position, rest for 30-60 seconds.
Repeat:
Repeat the weighted plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with a lighter weight and gradually increase the weight as you get stronger.
- You can also modify the weighted plank position by placing your knees on the ground.
- To make the weighted plank more challenging, try raising one leg off the ground or adding more weight to your back.
Benefits:
The weighted plank is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Spider-Man Plank
How to do:
- Start in a forearm plank position with your forearms on the ground and your elbows under your shoulders.
- Bring one knee up towards your chest and place your foot on the outside of your opposite elbow.
- Hold for a few seconds, then return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Rest:
Once you have completed all of your repetitions, rest for 30-60 seconds.
Repeat:
Repeat the Spider-Man plank for 2-3 sets.
Tips:
- Keep your back straight and your core engaged throughout the exercise.
- Don’t let your hips sag.
- Breathe deeply and evenly throughout the exercise.
- If you can’t hold the Spider-Man plank position for very long, start with shorter intervals and gradually increase the time as you get stronger.
Benefits:
The Spider-Man plank is a great exercise for strengthening your core, obliques, and hip flexors. It is also a good exercise for improving your balance and coordination.
Knee Plank
How to do:
- Start in a push-up position with your knees on the ground.
- Place your hands shoulder-width apart and your forearms on the ground.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the knee plank position, rest for 30-60 seconds.
Repeat:
Repeat the knee plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the knee plank position by placing your hands on a bench or other elevated surface.
- To make the knee plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The knee plank is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Dolphin plank
How to do:
- Start in a forearm plank position with your forearms on the ground and your elbows under your shoulders.
- Raise your hips up and back, forming an inverted V-shape with your body.
- Your shoulders should be stacked over your elbows and your head should be in line with your spine.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the dolphin plank position, rest for 30-60 seconds.
Repeat:
Repeat the dolphin plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the dolphin plank position by placing your knees on the ground.
- To make the dolphin plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The dolphin plank is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Scorpion Plank
How to do:
- Start in a side plank position with your right forearm on the ground and your right elbow under your shoulder.
- Stack your left foot on top of your right foot.
- Reach your left arm underneath your right arm, bringing your hand towards your right foot.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the scorpion plank position, rest for 30-60 seconds.
Repeat:
Repeat the scorpion plank position on the other side for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the scorpion plank position by placing your left knee on the ground.
- To make the scorpion plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The scorpion plank is a great exercise for strengthening your core, obliques, and shoulder girdle. It is also a good exercise for improving your balance and coordination.
Bird dog plank
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Extend your right arm and left leg out straight.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the bird dog plank position, rest for 30-60 seconds.
Repeat:
Repeat the bird dog plank position on the other side for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the bird dog plank position by placing your knees on the ground.
- To make the bird dog plank more challenging, try raising your right arm and left leg higher or adding a weight to your right arm or left leg.
Benefits:
The bird dog plank is a great exercise for strengthening your core, back, and shoulders. It is also a good exercise for improving your balance and coordination.
Elbow Plank
How to do:
- Start in a push-up position with your forearms on the ground and your elbows under your shoulders.
- Your body should form a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the elbow plank position, rest for 30-60 seconds.
Repeat:
Repeat the elbow plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the elbow plank position by placing your knees on the ground.
- To make the elbow plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The elbow plank is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Straight Arm Plank
How to do:
- Start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the straight arm plank position, rest for 30-60 seconds.
Repeat:
Repeat the straight arm plank position for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the straight arm plank position by placing your knees on the ground.
- To make the straight arm plank more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The straight arm plank is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Raised Leg Plank
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Raise one leg off the ground and keep it straight.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
Rest:
Once you can no longer hold the raised leg plank position, rest for 30-60 seconds.
Repeat:
Repeat the raised leg plank position on the other side for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the raised leg plank position by placing your knees on the ground.
- To make the raised leg plank more challenging, try raising your leg higher or adding a weight to your raised leg.
Benefits:
The raised leg plank is a great exercise for strengthening your core, hamstrings, and glutes. It is also a good exercise for improving your balance and coordination.
Plank with arm raise
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Raise one arm off the ground and extend it straight out in front of you.
- Engage your core muscles and hold the position for as long as possible.
- Be sure to keep your back straight and your hips from sagging.
- Slowly lower your arm back to the starting position and repeat on the other side.
Rest:
Once you have completed all of your repetitions, rest for 30-60 seconds.
Repeat:
Repeat the plank with arm raise for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with arm raise by placing your knees on the ground.
- To make the plank with arm raise more challenging, try raising your arm higher or adding a weight to your raised arm.
Benefits:
The plank with arm raise is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Plank with twist
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Place your feet hip-width apart and keep your body in a straight line from your head to your heels.
- Engage your core muscles and twist your torso to the right, bringing your right elbow towards your left hip.
- Hold for a few seconds, then return to the starting position and repeat on the other side.
Rest:
Once you have completed all of your repetitions on each side, rest for 30-60 seconds.
Repeat:
Repeat the plank with twist for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with twist by placing your knees on the ground.
- To make the plank with twist more challenging, try raising one leg off the ground or adding a weight to your raised leg.
Benefits:
The plank with twist is a great exercise for strengthening your core, obliques, and shoulders. It is also a good exercise for improving your balance and coordination.
Plank with shoulder tap
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Place your feet hip-width apart and keep your body in a straight line from your head to your heels.
- Engage your core muscles and tap your right shoulder with your left hand.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for as long as you can hold the plank position.
Rest:
Once you can no longer hold the plank position, rest for 30-60 seconds.
Repeat:
Repeat the plank with shoulder tap for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with shoulder tap by placing your knees on the ground.
- To make the plank with shoulder tap more challenging, try raising one leg off the ground or adding a weight to your raised leg.
Benefits:
The plank with shoulder tap is a great exercise for strengthening your core, shoulders, and back. It is also a good exercise for improving your balance and coordination.
Plank with push-up
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Place your feet hip-width apart and keep your body in a straight line from your head to your heels.
- Engage your core muscles and lower your body down until your chest touches the ground.
- Push back up to the starting position and repeat.
Rest:
Once you can no longer hold the plank position, rest for 30-60 seconds.
Repeat:
Repeat the plank with push-up for 2-3 sets.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with push-up by placing your knees on the ground.
- To make the plank with push-up more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The plank with push-up is a great exercise for strengthening your core, chest, triceps, and shoulders. It is also a good exercise for improving your balance and coordination.
Plank with mountain climber
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Place your feet hip-width apart and keep your body in a straight line from your head to your heels.
- Bring your right knee towards your chest, keeping your core engaged and your back straight.
- Return your right leg to the starting position and repeat with your left leg.
- Continue alternating legs as quickly as you can while maintaining good form.
Rest:
Once you can no longer maintain good form, rest for 30-60 seconds.
Repeat:
Repeat the plank with mountain climber for 2-3 sets of 15-20 repetitions per leg.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with mountain climber by placing your knees on the ground.
- To make the plank with mountain climber more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The plank with mountain climber is a great exercise for strengthening your core, legs, and arms. It is also a good exercise for improving your cardiovascular health and endurance.
Plank with jackknife
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Place your feet hip-width apart and keep your body in a straight line from your head to your heels.
- Engage your core muscles and bring your right knee towards your chest.
- Reach your left arm overhead, extending it towards the sky.
- Return to the starting position and repeat on the other side.
- Continue alternating sides as quickly as you can while maintaining good form.
Rest:
Once you can no longer maintain good form, rest for 30-60 seconds.
Repeat:
Repeat the plank with jackknife for 2-3 sets of 15-20 repetitions per side.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with jackknife by placing your knees on the ground.
- To make the plank with jackknife more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The plank with jackknife is a great exercise for strengthening your core, legs, and arms. It is also a good exercise for improving your cardiovascular health and endurance.
Plank with burpee
How to do:
- Start in a plank position with your forearms on the ground and your elbows under your shoulders.
- Place your feet hip-width apart and keep your body in a straight line from your head to your heels.
- Engage your core muscles.
- Jump your feet back so that you are in a crouching position with your hands on the ground in front of you.
- Jump your feet forward so that you are back in a plank position.
- Do a push-up.
- Jump your feet back so that you are in a crouching position with your hands on the ground in front of you.
- Jump your feet forward so that you are back in a plank position.
- Jump up into the air and clap your hands above your head.
- Land softly and return to the starting position.
Rest:
Once you can no longer complete the entire plank with burpee sequence, rest for 30-60 seconds.
Repeat:
Repeat the plank with burpee sequence for 2-3 sets of as many repetitions as possible.
Tips:
- If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger.
- You can also modify the plank with burpee by placing your knees on the ground.
- To make the plank with burpee more challenging, try raising one leg off the ground or adding a weight to your back.
Benefits:
The plank with burpee is a great exercise for strengthening your core, legs, arms, and shoulders. It is also a good exercise for improving your cardiovascular health and endurance.
Plank exercises for beginners
Plank exercises are a great way to strengthen your core, which is the group of muscles that support your spine and pelvis. A strong core can help improve your posture, reduce back pain, and make it easier to do other exercises.
Plank exercises are also very efficient, as you can work multiple muscle groups at the same time. And, they can be done anywhere, without any equipment.
If you’re new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger. You can also modify the exercises by placing your knees on the ground.
Here is a sample plank workout for beginners:
- Forearm plank: Start in a push-up position with your forearms on the ground and your elbows under your shoulders. Keep your back straight and your core engaged. Hold for 30 seconds.
- Side plank: Start in a push-up position with your right forearm on the ground and your right elbow under your shoulder. Stack your left foot on top of your right foot and raise your left arm overhead. Keep your back straight and your core engaged. Hold for 30 seconds, then repeat on the other side.
- Knee plank: Start in a push-up position with your forearms on the ground and your knees on the ground. Keep your back straight and your core engaged. Hold for 30 seconds.
- Reverse plank: Sit on the ground with your legs extended in front of you. Place your hands behind you, shoulder-width apart. Lift your hips off the ground until your body forms a straight line from your shoulders to your heels. Keep your back straight and your core engaged. Hold for 30 seconds.
Repeat the circuit 2-3 times, resting for 30-60 seconds between each exercise. As you get stronger, you can increase the time you hold each plank, or add more exercises to the circuit.
Plank exercises for advanced users
If you’re looking for a challenge, here are a few advanced plank exercises to try:
- Elevated plank: Place your forearms on a bench or other elevated surface and hold the plank position.
- Plank with leg raise: Start in a plank position and raise one leg off the ground a few inches. Hold for a few seconds, then return to the starting position and repeat on the other side.
- Plank with arm raise: Start in a plank position and raise one arm off the ground a few inches. Hold for a few seconds, then return to the starting position and repeat on the other side.
- Plank with twist: Start in a plank position and twist your torso to the right, bringing your right elbow towards your left hip. Hold for a few seconds, then return to the starting position and repeat on the other side.
- Plank with shoulder tap: Start in a plank position and tap your right shoulder with your left hand. Hold for a few seconds, then return to the starting position and repeat on the other side.
- Plank with mountain climber: Start in a plank position and bring your right knee towards your chest. Hold for a few seconds, then return to the starting position and repeat with your left leg. Continue alternating legs as quickly as you can while maintaining good form.
- Plank with jackknife: Start in a plank position and bring your right knee towards your chest and reach your left arm overhead. Hold for a few seconds, then return to the starting position and repeat on the other side. Continue alternating sides as quickly as you can while maintaining good form.
- Plank with burpee: Start in a plank position, jump your feet back so that you are in a crouching position with your hands on the ground in front of you, jump your feet forward so that you are back in a plank position, do a push-up, jump your feet back so that you are in a crouching position with your hands on the ground in front of you, jump your feet forward so that you are back in a plank position, and jump up into the air and clap your hands above your head. Land softly and return to the starting position.
You can combine these exercises into a circuit, or do them individually. If you’re doing a circuit, aim for 30-60 seconds of each exercise, with 30-60 seconds of rest between each exercise. Repeat the circuit 2-3 times.
As you get stronger, you can increase the time you hold each plank, increase the number of repetitions you do, or add more exercises to the circuit.
Plank exercises for strengthening the core
The core is the group of muscles that support your spine and pelvis. It is important to have a strong core for good posture, to reduce back pain, and to improve your performance in other exercises.
Plank exercises are a great way to strengthen the core. They work all of the major core muscles, including the rectus abdominis (the “six-pack” muscles), the transverse abdominis (the deep core muscles), the obliques (the side muscles), and the erector spinae (the back muscles).
Here are a few plank exercises that are good for strengthening the core:
- Forearm plank: Start in a push-up position with your forearms on the ground and your elbows under your shoulders. Keep your back straight and your core engaged. Hold for 30-60 seconds.
- Side plank: Start in a push-up position with your right forearm on the ground and your right elbow under your shoulder. Stack your left foot on top of your right foot and raise your left arm overhead. Keep your back straight and your core engaged. Hold for 30-60 seconds, then repeat on the other side.
- Knee plank: Start in a push-up position with your forearms on the ground and your knees on the ground. Keep your back straight and your core engaged. Hold for 30-60 seconds.
- Reverse plank: Sit on the ground with your legs extended in front of you. Place your hands behind you, shoulder-width apart. Lift your hips off the ground until your body forms a straight line from your shoulders to your heels. Keep your back straight and your core engaged. Hold for 30-60 seconds.
You can modify these exercises by making them easier or harder. For example, to make the forearm plank easier, you can place your knees on the ground. To make the side plank harder, you can raise your leg off the ground.
Plank exercises for improving back health
Plank exercises can also help to improve back health. They strengthen the muscles that support the spine, which can help to reduce back pain and improve posture.
Here are a few plank exercises that are good for improving back health:
- Forearm plank: Start in a push-up position with your forearms on the ground and your elbows under your shoulders. Keep your back straight and your core engaged. Hold for 30-60 seconds.
- Side plank: Start in a push-up position with your right forearm on the ground and your right elbow under your shoulder. Stack your left foot on top of your right foot and raise your left arm overhead. Keep your back straight and your core engaged. Hold for 30-60 seconds, then repeat on the other side.
- Knee plank: Start in a push-up position with your forearms on the ground and your knees on the ground. Keep your back straight and your core engaged. Hold for 30-60 seconds.
- Bird dog: Start on your hands and knees. Extend your right arm and left leg out straight. Hold for a few seconds, then return to the starting position and repeat on the other side.
You can modify these exercises by making them easier or harder. For example, to make the forearm plank easier, you can place your knees on the ground. To make the bird dog harder, you can hold a weight in your extended hand and leg.
How To Improve Plank Time Gradually
To improve your plank time gradually, you can follow these tips:
- Start with shorter intervals and gradually increase the time. If you’re new to plank exercises, start with holding a plank for 30 seconds. Once you can hold a plank for 30 seconds comfortably, increase the time to 45 seconds, then 60 seconds, and so on.
- Add more plank variations to your routine. There are many different plank variations, such as the forearm plank, side plank, and knee plank. Adding different variations to your routine will help you to challenge yourself and work different muscle groups.
- Do plank exercises regularly. The best way to improve your plank time is to do plank exercises regularly. Aim to do plank exercises for at least 5 minutes, 3-4 times per week.
Here is a sample plank workout for beginners:
- Forearm plank: 30 seconds
- Side plank (right side): 30 seconds
- Side plank (left side): 30 seconds
- Knee plank: 30 seconds
Repeat the circuit 2-3 times, resting for 30-60 seconds between each exercise.
As you get stronger, you can increase the time you hold each plank, increase the number of repetitions you do, or add more exercises to the circuit.
Common Plank Mistakes
Here are some common plank mistakes to avoid:
- Arching your back. This can put strain on your lower back and make it difficult to hold the plank position.
- Letting your hips sag. This can also put strain on your lower back and make it difficult to hold the plank position.
- Not engaging your core. Your core is the group of muscles that support your spine and pelvis. It is important to engage your core throughout the entire plank exercise.
- Looking up or down. This can cause strain in your neck and shoulders. Keep your neck in a neutral position and look straight ahead.
- Holding your breath. It is important to breathe deeply and evenly throughout the plank exercise. Holding your breath can cause tension in your body and make it difficult to hold the plank position.
Here are some tips for avoiding these mistakes:
- Keep your back straight and your hips level.
- Engage your core by pulling your belly button in towards your spine.
- Keep your neck in a neutral position and look straight ahead.
- Breathe deeply and evenly.
If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger. You can also modify the plank exercise by placing your knees on the ground.
Should You Plank?
Whether or not you should plank depends on your individual fitness goals and health history.
Plank exercises are a great way to strengthen your core, which is the group of muscles that support your spine and pelvis. A strong core can help improve your posture, reduce back pain, and make it easier to do other exercises.
Plank exercises are also very efficient, as you can work multiple muscle groups at the same time. And, they can be done anywhere, without any equipment.
However, plank exercises can be challenging, and they may not be suitable for everyone. For example, if you have back pain, you should talk to your doctor before doing plank exercises.
Here are some things to consider when deciding whether or not to plank:
- Your fitness goals: If you are looking to improve your core strength, posture, or reduce back pain, then plank exercises are a good option for you.
- Your health history: If you have any back problems or other health concerns, you should talk to your doctor before doing plank exercises.
- Your fitness level: Plank exercises can be challenging, so it is important to start slowly and gradually increase the time and intensity of your workouts as you get stronger.
If you decide to plank, be sure to listen to your body and take breaks when needed. Plank exercises should not cause pain.
Conclusion
Plank exercises are a great way to strengthen your core, which is the group of muscles that support your spine and pelvis. A strong core can help improve your posture, reduce back pain, and make it easier to do other exercises.
Plank exercises are also very efficient, as you can work multiple muscle groups at the same time. And, they can be done anywhere, without any equipment.
If you are new to plank exercises, start with shorter intervals and gradually increase the time as you get stronger. You can also modify the plank exercise by placing your knees on the ground.
Here are some additional tips for doing plank exercises:
- Keep your back straight and your hips level.
- Engage your core by pulling your belly button in towards your spine.
- Keep your neck in a neutral position and look straight ahead.
- Breathe deeply and evenly.
If you have any health concerns, talk to your doctor before starting plank exercises.
Overall, plank exercises are a great way to improve your overall fitness. With regular practice, you’ll see and feel the results in your body.
Leave a Reply