Updated: Nov 8
In this era everyone is so busy doing work that we hardly find time to take care of ourselves. You know that you want to lose weight and exercise but you just don’t have enough time or equipment but doing a plank does not require that much time and hardly any equipment it is the best exercise for you if you don’t have that much time.
A plank is a simple and effective exercise. It does not require any equipment and it can be performed almost anywhere.
Following are some different methods of doing a plank from basic to intense:
Basic plank or standard plank is a very simple and easy method of planking. This method of plank requires you to put your hands directly under your shoulders but slightly wider than the width of your shoulders. You should plant your toes on the floor to stabilize your body. Keep your head in line with your spine by looking down at floor.
This plank is best for the beginners. To do this plank you just have to hold your position similar to basic plank but to make it a little easier you have to rest your knees on the floor.
If putting your knees on the floor is uncomfortable or your knees hurt you can place a towel or a rolled-up mat under your knees.
This method of performing plank is the most common method. You just have to place your forearm arm on the floor with your arms parallel to your body at the width of your shoulders and your elbows aligned below your shoulders.
You can either keep your palms flat or make a wrist.
SINGLE LEG PLANK
To perform a single leg plank you have to keep your position similar to basic plank but with one leg rose up without compromising your back and keeping your hips parallel to the floor. This method for planking is a little intense as compared to basic plank.
The side plank requires you to lay on one side on your body with one leg over the other, after this lift your body up on your elbow or your hand.
You can make this plank a little more difficult by raising the opposite arm or leg or even both.
This plank is an intense method of planking. In this method of plank your position is similar to basic plank but you have to stabilize your body on an unstable medicine-ball.
Doing this plank will increase your core strength.
In the beginning you should hold a plank for 30 seconds and afterwards you can increase the time up to your comfort level.
Benefits of planking include:
· Strengthening of core
· Burns fat
· Reduces back pain
· Tighter tummy
· Better posture
· Improves metabolism
· Helps with relief in muscle and joint pain.
There are some common mistakes that everyone makes during performing a plank every now and then.
This might be the most common mistake that people do during performing a plank is that they do not keep their backs flat. During doing a plank your spine should be in line with your head and hips.
Another common mistake is forgetting to breathe during planking which can cause nausea and dizziness.