Skip to main content

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.
planks exrecise,how to perform planks,benefits of planks workout,about planks
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.

Health Fitness Updates

Recent Posts Widget

View More Updates

Singhara Benefits For Pregnant Ladies

Consumption of Singhara (Water Caltrop) for pregnant women can be quite beneficial.By eating it, the mother is healthy and the child is also become healthy. Singhara is also quite beneficial in a leucorrhea disease.When consuming raw singhara or taking this fruit as juice, it clean harmful toxic substances from the body and prevents urinary infections. This fruit is also considered as a better option for increasing the appetite.In this fruit water content is the highest and calories are also very low.

Not only this, Singhhara protects pregnant women from the problem of miscarriage.Singhara fruits remove the problem of hypertension during pregnancy. The singhara is beneficial for the pregnant lady, but it also helps you get rid of more problems such as:

Thyroid - The manganese and iodine found in it are essential elements for the thyroid gland. Therefore, the functioning of the thyroid gland to maintain its daily routine remains in the correct form for a long time.

Natural blood purifie…

How Liv52 DS Differ From Liv52

Difference between Liv 52 and Liv 52ds Many people have confusion in what is the difference between the Liv 52 and Liv 52 DS. So there are no major differences. But first let's know what is the work of this medicine.Liv 52 is a medicine that is considered to keep the liver healthy and work properly. This medicine is made by himalaya drug company, and since not today it has been an important part of keeping people's liver healthy form a very long time. You will also get these medicines as a syrup. Liv 52 enhances the power of your liver and also strengthens the digestive system. Your appetite increases with the use of this drug and also maintain the level of hemoglobin.Liv52 is also beneficial for people who complain of not feeling hungry or for those very low in body weight.

Difference between Liv 52 and Liv 52DS - Liv.52 is available in Single as well as Double strength versions.The quantum of ingredients is doubled in Liv.52 DS.Dosage as directed by the physician.

Medicines B…

Benefits Of Eating Singhara Fruit (Water Caltrop)

Singhara fruit you all know,in India we know it by the name of Singhara and in english it is known as water caltrop.This fruit is eaten much more in winter time,this fruit is rich in nutritious elements and vitamins.Singhara gives strength to the body and does not allow blood loss in the body. It is also very beneficial for pregnant women.Singhara is very good for our entire health because the nutrients present in it are vitamin A, citric acid, phosphorus, protein, nicotinic acid, vitamin c, manganese, thiamin, carbohydrate,dietary fiber, calcium, zinc, iron, potassium, sodium, iodine, magnesium help keep our body healthy and strong.

To get rid of the stomach problem,singhara fruit is considered as a natural remedy.For reduce acidity, indigestion problem start eating this fruit.Simultaneously, the problem of appetite in children and adults is solved with the consumption of singhara.

Consumption of singhara not only benefits the health but it is also useful for our beauty.The elements…

Ladies Please Take Care Of Your Heart

Today heart-related diseases are growing rapidly, in which the number of womens is very high. There is usually a thought of all that the heart attack only comes to Mens, which is a completely wrong thinking. You know, according to a report, about 5 lakh women have heart strokes every year, which are very high. Nowadays due to the unhealthy lifestyle the problems of the heart spread their feets very fastly. There are many women who die due to heart attack, either lack of treatment at the right time or lack of information. Heart related diseases are constantly growing in womens, so it is very important that you take care of yourself. Most women are seen to be very stressful and depressed in the work of home and office, who can go further and lead to heart diseases.
The number of womens continuously increasing, which gives their lives due to CVD (CardioVascular Disease).There may be many causes of heart diseases such as shortage of sleep,increasing weight has a negative effect on the he…

Good Bye To Premature Ejaculation

Suffering from Premature ejaculation, often termed as early ejaculation is a problem that many men face in their sexual life.Mainly this problem happens to men who are under 40 to 45 years of age and it can lead to a disturbed relationship and marriage. The person who is actually going through the problem becomes frustrated and there have been many cases where that person has committed suicide or taken some drastic steps.Understand that the problem is quite common and you are not the only person facing it. Rather than taking a drastic step it would be manlier to combat the situation and stop it once and for all.Premature ejaculation is mainly caused to older men, but in this new generation there are many young men too who suffer from this problem. But do not worry: there are a few home remedies that you can try at your home by yourself to avoid premature ejaculation.

Erectile Dysfunction..
Aswagandha - Indian herb is one of the most natural medicines perfect for treating the sexual prob…

Premature Ejaculation

The meaning of premature ejaculation is to fall rapidly or untimely discharge is uncontrolled discharge either before or not long after sexual infiltration. It occurs with insignificant sexual incitement and before the individual wishes. It might bring about inadmissible sex for both partners. But in medical science, this term is related to the ejaculation of a man's semen. Premature Ejaculation is said to occur during the sex of a man, due to its climax, pre-induced prematurely and no control of semen collapse.

The timing of sexual intercourse should not be measured, for how long the semen should not be used, no fixed criteria has been set. The time taken in the index depends on the physical and mental condition of each individual.According to Medical Science, if a man's semen breaks down within 60 seconds means (1 minute) from the start of sexual intercourse, then it is considered premature ejaculation.The disease of premature ejaculation can not be kept in the impotence ca…

Do Not Take Dandruff Lightly

If you are troubled by stubborn dandruff for a long time,then do not ignore it,immediately consult a good doctor. Many people are complaining about dandruff and trying many things,but if dandruff does not go away, then it is a matter of concern, there may be any fungal infection on your scalp or any other problem. In many cases it has been seen that a person who has a dandruff, uses many methods like home remedies,changing shampoo or using anti-dandruff shampoo other products etc and it does not have any effect.In such a situation it becomes necessary that you meet the doctor(Dermatologist) and take proper treatment. Serious symptoms of dandruff:Flakes of scalp skin in diffrent types like yellow,greasy,white.In some cases itchy flaking that appears on the eyebrows,scalp,hairline,nose,ears etc.Too much itching on scalp and redness.Too much hair loss.If there is no effect after using anti-dandruff shampoo. Precautions in dandruff: Take care of cleaning scalpDo not wash hair with hot wat…

Three Habits That Can Reduce Your Weight

Well,there are countless things that are said to lose weight,but we will talk about just three things from which you can control your body weight to a great extent. Drinking warm water in the morning : It is very beneficial to drink 2 to 3 glasses of light warm water at the time of morning, it helps in reducing your body weight naturally,detox our body,reduces constipation,strengthens our digestive system.
Drink water immediately after eating food : Most people are drinking water immediately after eating food,which is very harmful to health.Doing this increases the fat of your stomach and your body can not absorb the nutrients of food so that the body's needs can not be fulfilled.Always drink water after 20 to 30 minutes of food.

Sleeping immediately after eating : People often sleep immediately after eating,which is a great reason to increase body weight.Eat three or four hours before bedtime,especially dinner.It also has the wrong effect on your digestive system, so that food d…

Home Remedies For Piles

Hemorrhoids (Piles) become very common problem,more than 70 percent peoples are suffering from piles problem.This problem start when veins in the anus and rectum become swollen and inflamed.There are many reasons of piles like constipation,poor diet,eating very spicy food,food allergies etc.There are two kinds of Hemorrhoids Piles - (Internal & External) internal hemorrhoids develop inside the rectum and external hemorrhoids lie just below the skin around the anus.
Hemorrhoids (Piles) Symptoms Irritation near anal areaurge to have a bowel movement even when there is no stoolBleedingBlood clots near anusIf you dont take this seriously hemorrhoidsmay also lead to complications like strangulated piles,tissue death and even anal or colorectal cancer,chronic blood loss, strangulated piles.
Home Remedies For Hemorrhoids Aloe Vera - One of nature’s best ingredients for treating hemorrhoids. The anti-inflammatory and therapeutic properties of aloe vera help reduce the irritation of hemorrhoid…