Planking Benefits
Want a total-body exercise routine that’s effective to its core? Try some planks.
The plank is a balance and core conditioning exercise. The plank is one of the best exercises you can do for your core because
it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes
and hamstrings. Here are 3 basic planks.
The plank is a balance and core conditioning exercise. The plank is one of the best exercises you can do for your core because
it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes
and hamstrings. Here are 3 basic planks.
- Forearm plank. This is what most people consider to be a standard plank. Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.
- Straight-arm plank. Kneel on all fours with hands directly under shoulders. Come onto toes, contract abs, and straighten legs; keep body in line from head to heels. Hold for 60 seconds or as long as you can.
- Side Plank. From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.