plank exercise it is a safe, challenging and effective method of core conditioning. Plank variations are used in many fitness disciplines, including Boot Camp regimens, Yoga, Pilates, Barre, CrossFit, and many more. The benefits of plank exercise they are numerous. They not only strengthen the abs, but also the entire core and many other muscle groups in the upper and lower body.
BENEFITS OF PLANCHA EXERCISES
STRENGTHEN YOUR CORE AND WORK YOUR UPPER AND LOWER BODY MUSCLES.
When you perform planned exercises, you work all the muscles that make up your core and reap all the benefits that come with building a strong core. As if that were not enough, the plates also work the following muscles:
UPPER BODYSUIT
- trapeze.
- Major and minor rhomboid.
- Rotator cuff.
- Anterior, medical and posterior deltoids.
- Pectorals.
- Triceps.
- Biceps.
LOWER BODY
- Quadriceps
- Gastrocnemius (calf muscle).
PREVENT MUSCLE IMBALANCE
It’s easy to develop muscle imbalances when only doing abdominal exercises (like crunches). Most people do not perform exercises to strengthen the spine and glutes to compensate for abdominal work. The planks condition the front and rear of the body simultaneously. When muscles develop similarly on both sides of the body, the result is better posture, more spinal support, and less lower back pain.
IMPROVES FUNCTIONAL MOVEMENT
One of the planks’ best selling points is their relevance to functional movement, which is essential movement for living life. Things like squatting, stooping, running, lifting, jumping, and throwing are all functional movements initiated in the core.
PROVIDES A SAFE AND EFFECTIVE ALTERNATIVE TO CRUNCHES AND SIT-UPS
While sit-ups are an important functional movement for daily life (for example, the ability to get out of bed every morning), they are not always the best core conditioning option for everyone.
Crunches and crunches only work the muscles in the front of the trunk, so back strengthening exercises are also necessary. However, planks work the entire core, as well as many other muscles in the body.
The sit-ups and crunches can put pressure on the spine through repetitive flexion and extension of the spine and over time this can become a problem. If you experience any discomfort with these movements, plank training can be a useful substitute.
Also, crunches and crunches are counterintuitive for people with ruptured, bulging, or slipped discs or other spinal injuries. Planks are a much safer alternative in such cases.
And finally, crunches and crunches can have negative effects on posture by promoting rounded shoulders. The exercises in the plan promote good posture.
VERSATILE EXERCISE OFFERING
The best thing about planks is that there are countless variations of the exercise, ranging from traditional to lateral. floor variations to planks using external weights or unstable surfaces. There is a board for every body and every level of fitness. If one doesn’t work for you due to injury, body type, imbalance, or lack of necessary strength, there are many other options. Entire workouts can be scheduled around the board.
PLANK VARIATIONS
This part includes the most basic variations of the plank, which serve as the foundation for developing core strength. These planks are done with your own body weight only.
The best thing about the planks presented in this part is that they require no special equipment and can be done anywhere (at the gym, at home, or as a travel workout).
There are many variations of these four boards, ranging from intermediate to advanced, so you won’t get bored with your basic training.
Ready to put these planks to work and build the strongest core of your life as you reshape your body? Get ready to feel the burn with these ten workouts that tie together a series of planks. The workout ranges from beginner to advanced and takes around five minutes.
TRAINING 1: START
The focus of this workout is to increase the amount of time you can stay on a full plank. As the 15 second holds get easier, start increasing the amount of time you are on the plank over the course of 1 minute. For example, start 15 seconds in the full plank position, with 5 seconds of rest and repeat three times, and then increase to 25 seconds in the full plank position, with 5 seconds of rest and repeat once. Continue to increase the board holding time until you can hold a board for a full minute.
TRAINING 2: INTERMEDIATE
These variations are based on repetitions and add movement to the plank.
VARIATION ONE:
10 knee to chest planks, five on each leg.
10 twisted planks from knees to chest.
10 mountaineering boards.
Repeat this set three times.
VARIATION TWO:
10 side planks with foot touches, ten on each leg.
5 side plank hip dips, five on each side.
10 Lateral Forearm Stability Ball Planks, ten on each side.
Repeat this set three times.
VARIATION THREE:
10 knee touches in forearm plank.
10 forearm plank hip drops, five on each side.
10 plank walks, high plank to forearm plank.
Repeat this set three times.
TRAINING 3: ADVANCED
This advanced bodyweight workout features single arm/leg movement and balance.
8 pulsating full planks, eight on each leg.
8 side planks with knee crunches, eight on each leg.
8 tabletop crunch twists, eight on each leg.
8 push-up side plates, four on each side.
30 second forearm swing plank.
8 dolphin plank push-ups.
Repeat this set three times.
WORKOUT 4: STABILITY BALL
This workout requires your stability ball, get ready for a circuit based workout that will challenge your core.
Forearm plank with stability ball for 30 seconds.
Balance plank with stability ball for 15 seconds.
10 knee push-ups with a stability ball.
Side Forearm Plank with Stability Ball 15 seconds, 15 seconds each side.
30 second stability ball reserve table.
Repeat this set three times.
TRAINING 5: BOSU TRAINER
You’ll work both sides of the BOSU Trainer in this rep-themed workout that will have you moving and twisting.
10 BOSU plank walkways.
BOSU 15 Second Side Forearm Plank.
15 seconds each side.
10 knees to chest from flipped BOSU full plank, five on each leg.
10 twisted knees to chest from flipped BOSU full plank, five on each leg.
Repeat this set three times.
TRAINING 6: MEDICINE BALL
This medicine ball workout features a combination of stationary and moving planks.
8 medicine ball leg raise planks, eight on each leg.
30 second medicine ball plank position.
8 medicine ball cheetah crunches, four on each leg.
8 medicine ball rolling planks, four on each side.
Repeat this set three times.
WORKOUT 7: WEIGHTS
Perform this set of short planks with dumbbells to strengthen your core while toning your entire body.
12 rows of dumbbell planks, twelve on each arm.
12 dumbbell triceps kickbacks, twelve on each arm.
15 second weighted side plank, 15 seconds each side.
12 Stability Ball Chest Progression.
12 Overhead Stability Ball Extensions
Repeat this set three times.
You are as strong as your core. As a personal trainer, I make basic training a foundation for all of my clients. You can’t get stronger, faster, or better at anything without a strong core, and planks are my favorite move because it’s so challenging and versatile. Don’t forget to share this article about plank exercise!
