Exercise “Plank” is suitable for those who have no time to exercise for an hour a day. A few approaches for every minute you get a load on the muscles, forming a beautiful figure.
Planck doesn’t imply harsh or exhausting movements. It’s a static exercise, and its main rule — the right body position.
Benefits of Having a Strong Core:
Improved Posture – Having a strong core is just that — it’s your core — your foundation. It helps you stand taller, and even look leaner. It allows you to sit and stand with your shoulders back and your head held high.
Prevents Lower Back Pain – A lot of common back pain could be reversed simply by improving your core strength. Your core includes your abs and your lower back muscles — this means that by strengthening them, you set yourself up for less injury and less pain in the long run.
A Stronger Core = Easier Workout – Having that strong foundation will help you not only in life, but will also help to improve your workouts and make them more effective. Strong cores provide better balance and breathing during each workout, and help to stabilize your entire body.
1. Standard Plank
The standard plank is the type of exercise most people are familiar with. You get into a position similar to a push-up, except you’re resting your weight on your forearms instead of on your hands. You keep your core flexed, your legs straight, and your head up, all while taking deep, steady breaths.
2. Side Plank
Even the basic side plank will target the core muscles on the side of your body, the obliques and the transverse abdominis, but adding a slight drop in the hips requires them to work harder. Remember to only lift the hips back to the starting position
3. Cross Body
How to do it: Get into plank position with your palms beneath your shoulders, and body in a straight line between the top of your head and your heels. Drive your right knee in toward your chest, then return to starting position. Repeat on the opposite side, then continue to alternate sides in quick succession for 60 seconds.
4. Reverse Plank
Start by sitting on the mat and placing your hand behind you with your fingers facing towards you. Engage the arms and abs, and step the feet out one at a time so that they are straight. Use your abs and back muscles to lift the hips so there is a straight line from your head to your feet. Hold for 30-60 seconds.