Boost Your Strength With Planks


Plank Exercise: The need for a perfect body

Muscular body, fitness, health, and stress-free life, these are the requirements of everyone. However, to maintain an athletic type of body, follow the routine schedule,wake up early in the morning, go for a walk or jogging are unexciting work sometimes.You need to be careful while eating chocolates, sweets cakes etc.But do not worry,here are some easiest exercises that you can perform include in your routine.
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You may or may not familiar with the word ‘Plank’. Some people believe that Plank is originated from Kumbhakasana that is a form of Yoga. The fitness therapists introduce ‘Plank’ as an exercise that helps you to strengthen the core muscles like abdominals, lower back, gluteus etc. If you Google it, the tremendous data will emerge on the screen and choose the perfect way of performing can be a bit difficult for you. To avoid such situations, here we are going to represent the various form of Plank with its advantages.

How to perform planks?

There are numerous ways of performing Plank. If you are a health conscious person and try to get some tips out of a web browser, a large amount of random data can conflict with your attempt. But the good news is here you are going to find all necessary information regarding various types of planks. Let’s have a look at all various from of plank and positions.
high plank,about high plank,what is high plank,how do high plank

1. High plank:

Step 1. Kneel down and put your palms on the mat Step 2. Move back legs one by one and make your whole body straight. Make sure that shoulder and wrist, gluteus and legs, are in straight line. Stretch your ankle backward that let you from a straight position from head to legs.

low plank,how do low plank,what is low plank,low plank position

2. Low plank:

Step 1. Knee down and set your elbows on the mat. Step 2. One by one stretch your legs to back. Be aware that the entire body is straight.

knee plank,knee plank position,how do knee plank

3. Knee plank:

Step 1. Place your knee on the mat Step 2. Set your palms on the floor and make your hands straight. Rest of the body (head to knee) must be forming a straight line.

position of plank up down,plank up down

4. Plank up-down:

Step 1. Set in the high plank position Step 2. Bend your left arm and place left elbow on the mat. The same process for the right arm. Step 3. Put left palm on the mat and straighten the arm. The same process on the right arm. You can also switch the sides and repeat the exercise.

position of shoulder tap plank,how do shoulder tap plank

5. Shoulder taps:

Step 1. Stet the body in the high plank position. Step 2. Lift right hand and touch the left shoulder. The same process on the left arm. While moving the hands, lean the body on the opposite hand.

position of reverse planks,how do reverse planks

6. Reverse plank:

Step 1. Sit on the mat and straighten the legs at front. Step 2. Move back your hands and place palms on the mat. Step 3. Slowly lift the upside. When you lift the body upside, be aware of straightening the body (head to ankle.)

TRX Planks position,how do TRX Planks,what is TRX Planks

7. TRX plank:

Step 1. Hang the TRX cables and keep it 6 inches away from the floor. Step 2. Set the feet facing downward while inserting in stirrups. Step 3. Adjust your position on forearms and make the body straight.

The advantages of planks:

Sometimes practicing the simplest exercise can bring the greatest result to our fitness, and the same thing happens while performing the plank. If you include this exercise in your usual routine, it can transform your body and help to improve your core muscles. Here are some major benefits you can gain by performing the plank. 1. Reduce belly An over-weighted belly is always a question mark concerning how to reduce and shape it perfectly. Planking is the best way for a well-shaped figure. It helps your core muscles to build a strong body. 2. Good for back pain Plank strengthens the core while performing the exercise and that is a pleasant advantage that decreases back pain. 3. Help to improve flexibility Stretching is also a part of planking; it improves our flexibility in the posterior muscles group. The muscles of the shoulder, collarbone and shoulder blades expand more. 4. Improve your mood Almost every exercise is believed to boost up our mood and of course, planks are not out of them. Planks are the boon for the muscles that turned stiff from prolonged sittings. 5. Improve balance and posture. As planks work on all core muscles, it supports your body to stand straight and maintain better posture. Moreover, doing side planks are beneficial to extend the ability to maintain balance. 6. Enhances metabolism. The people who are involved in a busy schedule, working all day sitting in the same chair can enhance their metabolism by doing some simple movements of planks. 7. Lessen the risk of back injuries. Practicing plank usually can ensure that you are not applying too much force on hips and spine. The regular exercise can help reduce back pain and build up the upper back muscles.

Some common mistakes that make planks less effective

Plank is one of the easiest exercises to perform. However, many practitioners who begin at first are unaware of requiring actual alignment to have the expected result. After a short time of initiating they get upset due to not achieving the result in their favor. Practicing planks when you are a beginner needs a perfect guide, an expert or top-to-bottom knowledge to avail proper navigations. Here we are going to share some of the common mistakes a practitioner needs to avoid in order to obtain 100% of the result. 1. Butt in the air: People who perform low plank intentionally hang their butt in the air so that they can stay longer in the position. Due to this pose, one has to face neck and shoulder pain. 2. Dropping hips: While you drop our hips lower, it pressurizes back, and stomach muscles are stretched in a wrong way. Always keep the hip in the parallel line with head and heels so that you can have maximum benefit. 3. Arched back: Straight body and stretched muscles are highly required in plank. The arched back can affect your vertebrae and spinal alignment, and it gradually turns into back pain. 4. Bending neck down: In performing plank, surface from head to heel needs to be straight. When one is practicing low plank, the neck must be set in neutral alignment. i.e. neck should be flattened, neither forward nor lifted.
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