Perfect planks are a simple bodyweight exercise that challenges you to hold your body in a straight line as long as you can. It’s a simple but effective bodyweight exercise. Holding the body stiff as a board develops strength primarily in the core muscles that connect the upper and lower body. In this article, I will inform you about 7 ways to do perfect planks the most common planking mistakes.
The plank is the easiest core exercise according to people of all ages and gender. When it is done perfectly, it strengthens our abdominal region, bottom, upper thighs, arms, and our shoulders too. You can do it anywhere, anytime, in almost any clothing.
Our abdominal muscles are just a small part of a complex series of muscles that makes up our core. It helps us to stay balanced and influences our posture. It also stabilizes our spine. A strong core can keep you from throwing out your back during a deadlift. So it’s important to work your core, and for that planks are the most perfect exercise for doing just that.
The plank is not like the yoga move downward dog or any other back-bending position. It is about staying completely horizontal position and bears no relation to any living animal and ideally for minutes on end. While doing this your muscles should be humming with effort and your skin pouring with sweat. Don’t stop it, though, because you will have ceased planking. Try to stay still and squeezed until the end of the exercise.
For the beginners start by doing three sets of 30 seconds, with a 60-second rest between each go. After some days trying to build up to five sets of one minute each, and make sure to take minute-long rests.
Yet many personal trainers and models are still doing it wrong. It’s sort of become a matter of honor to be able to plank for 60 seconds or longer. But if you’re holding it without any shakes in the abdominal area, you’re probably not perfectly working your core as you should.
While you are doing a standard plank, use your hands and toes to hold your body in a static position. You’ll feel hard to maintain your position in abs, shoulders, triceps, quads, and many other muscles area. There are different 7 ways to do perfect planks, but the most common one is planting the hands directly under the shoulders like you’re about to do a push-up.
A good-looking and perfect plank means where your head, neck, whole back, hips, and heels are all in a straight line. You have to neutralize your neck and spine by looking at a spot on the floor about a foot beyond the hands.
At the beginning try to hold the position for 20 seconds. When you get more comfortable with the move, hold your plank position for as long as possible.
This is another one of the most common ways to do a plank and it is quite easier than holding the body up with just the hands. You have to place the forearms on the ground with the elbows aligned below the shoulders. Your arms should be parallel to the body at about shoulder-width distance.
In this position, your arms would form a 90-degree angle. You should maintain a straight line from heels through the top of your head. Now, tighten your abs and hold for 20-30 seconds in the beginning.
This plank is easier to hold your body in a straight line than the traditional straight-arm plank. It’s great for beginners because it allows them to concentrate on form, by resting the knees on the ground and less stress on the lower back. Try to rest your knees on a rolled up mat or soft towel if they feel uncomfortable on the floor.
This types of planks better engage the side muscles of the core or the obliques. If you are ignoring the side plank you’re ignoring the often weak muscle called the quadratus lumborum. That is a part of the posterior abdominal wall and plays an important role in averting back pain.
At first lie on your one side with the legs stacked on top of one another. Try to hold a flawless side plank on either side for a minute. Don’t do this for just once but for a minimum of three sets.
Modify the side position by raising the opposing arm or leg in the air if you want to make the plank more difficult.
This plank is one of the best 7 ways to do perfect planks. Adding a jumping jack motion with your feet while a static plank pushes this move to a whole new level. This plank is also a great cardio move because it raises the heart rate while working both your lower and upper body.
Hold in standard plank position, with your shoulders over your wrists. Keep your body in a straight line, and your feet together.
Jump your legs wide and then back together like a jumping jack. You can jump as quickly as you want but always keep your pelvis area steady. You have to do a total of 30 jumping jacks, which will be count as one set. Do this for two more sets.
This lateral plank walk will challenge your core and define your deltoids, shaping your shoulders. Hold your body in a standard plank position. Now do some extra move- simultaneously step your left foot and hand to your left and step your right foot and hand to the left. Thus you will be back in plank position.
Move your hands together as your feet step apart. Repeat this moves by stepping your right foot and hand to the right followed by your left hand and foot. This makes one rep. Try to do 15 reps in each direction and complete one set.
The plank using the medicine ball is an intermediate core exercise. This Medicine-Ball Plank exercise is the progression from the regular plank. A medicine ball is also known as an exercise ball, med ball, or a fitness ball.
Start kneeling on the floor with hands cupped around the medicine ball. Hold your abdominals and glutes tighten and stretch your legs behind you to a straight line. Try to avoid sagging through the low back. Hold the plank position for the recommended amount of time.