Position your feet so that your toes touch the floor. Bring your hands forward, near the sides of your head, so that your forearms lie on the floor, parallel to one another and to your torso. Slowly and gently, lift your torso and your legs off of the floor, putting all of your weight on your toes and your forearms and elbows.
Keep your body straight, imagining it as a single rigid plank, from the top of your head to your heels. Hold the position for at least five seconds, breathing steadily throughout. When you complete the position, gently bring your torso back to the ground.
Work up to holding the position for 60 seconds. The plank position makes an effective component for your workout, as it engages a wide range of major muscle groups. The primary areas affected are the abs and back, including the erector spinae and the rectus abdominus and transverse abdominus.
In addition, the position uses the trapezius, rhomboids, deltoids and pectoral muscles, of the upper body, as well as the gluteus maximus and quadriceps of the lower body. Do a set amount of reps in one direction, and then repeat the same number of reps moving in the opposite direction.
Reach forward with your right hand and tap the floor in front of you. Return your forearm to the starting position. Reach forward with your left hand and tap the floor in front of you. Return to the starting position.
Start in a forearm side plank by propping your body up on your right forearm, with your elbow stacked underneath your shoulder and your hand in front of your body.
Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left arm up or place it on your left hip. Your shoulders, hips, and feet should all be in a straight line. Hold for a set amount of time. Repeat on the other side. Slowly dip your hips toward the floor, keeping your core tight and your back flat.
Then, lift your hips back up. Do all your reps on one side and then repeat on the other side. Extend your left arm over your head. Lift your left leg and drive your knee toward your torso.
At the same time, bring your left arm in toward your knee in a crunch movement. Continue for a set amount of time, and then repeat on the other side. Start in a forearm side plank by propping your body up on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left, and then squeeze your abs and glutes to lift your hips off the floor.
Place your right arm behind your head, with your elbow bent and pointing up toward the ceiling. Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
Then, reverse the movement to return to the starting position. Continue for a set amount of reps or a set time, and then switch sides and repeat. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Also Known As : Hover exercise, front plank.
Targets: Abdominals and core muscles. Level: Beginner. The plank is an excellent abdominal and core exercise. To ensure you keep your core strong and stable, add the plank to your ab workout program. Strengthening the core is an important aspect of any workout regimen. A strong and solid core looks and feels good. But more importantly, it helps to stabilize, balance, and power the body during just about every other activity.
Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture. The plank exercise can also be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it can also help to boost your calorie burn.
Select a position where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours. You can choose whether to perform a plank on your palms or your forearms, as shown in the video. Avoid these errors to get the most out of this exercise and to avoid strain or injury. While muscle strength refers to the amount of force a muscle can exert or how much weight you can lift, muscle endurance refers to the ability of a muscle to hold a sustained contraction for a longer period of time.
You need both to keep muscles in their best shape: Strength gives you the power to exert a maximal force think lifting a heavy box and endurance means you can continue using your muscles over and over again before they fatigue as you would do while running a marathon or performing several dozen repetitions of an exercise.
When it comes to our core muscles, improving endurance can help with many daily tasks, Barnick explains. Planks work a range of muscles. Planks also work your glutes, both maximal and medius, notes Darryl Whiting , a group fitness instructor at Equinox. You may hear a fitness instructor tell you to focus on tightening your glutes in a plank.
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