Train Seriously and Effectively With These Methods Of Planking.

Train Seriously and Effectively With These Methods Of Planking.

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. However, 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.

The following are some different methods of doing a plank, from basic to intense:

BASIC PLANK

Basic plank or standard plank is a straightforward 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 the floor.

KNEE PLANK

This plank is best for beginners. To do this plank, you just have to hold your position similar to the 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.

FOREARM PLANK

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 a 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.

SIDE 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 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.

MEDICINE-BALL PLANK

This plank is an intense method of planking. In this method of plank, your position is similar to the basic plank, but you have to stabilize your body on an unstable medicine ball.

Doing this plank will increase your core strength.

TIME REQUIREMENT

In the beginning, you should hold a plank for 30 seconds, and afterwards you can increase the time up to your comfort level.

BENEFITS

Benefits of planking include:

· Strengthening of the core

· Burns fat

· Reduces back pain

· Flexibility

· Tighter tummy

· Better posture

· Improves metabolism

· Helps with relief in muscle and joint pain.

COMMON MISTAKES

There are some common mistakes that everyone makes during performing a plank every now and then.

FLAT BACK

This might be the most common mistake that people do during performing a plank is that they do not keep their backs flat. While doing a plank, your spine should be in line with your head and hips.

BREATHING

Another common mistake is forgetting to breathe during planking, which can cause nausea and dizziness.