When it comes to bodyweight exercises, planks are without a doubt one of the most popular. Plank exercises are regularly added to workouts in order to strengthen the entire body with an emphasis on building core strength and stability. In this blog post, we’ll cover the different types of plank exercises, how to perform them properly, and answer the question of whether they are good for you . So, let’s get started and find out what planks are and why they are so commonly recommended.
Introduction to Planks
Planks are a type of bodyweight exercise that involve holding your body in a straight line while propped up on your toes and then either your elbows in the case of a low plank or hands in the case of a high plank. These are the two classic plank positions and they work your entire body, from your core to your arms, legs, and glutes. Planks are a great way to strengthen your core and build stability, which is important for maintaining good posture and preventing injury.
Benefits of Plank Exercises
One of the main benefits of plank exercises is their ability to help strengthen your core. A strong core is essential for maintaining good posture, preventing back pain and stabilizing the spinal musculature. Plank exercises also help to improve your balance and coordination, as well as your flexibility. Additionally, since planks work to build and strengthen so many different muscle groups they are great for enhancing the metabolism which can help to burn fat and tone the body, making them a great addition to any workout routine.
The Different Types of Plank Exercises
There are many different types of plank exercises that you can do to target different areas of your body. The classic high and low planks are the basic versions of the exercise, but there are also side planks, reverse planks, rotational planks, weighted planks so many different variations allowing for continual progression and countless ways to effectively add them into a workout routine.
How to Perform Plank Exercises Properly
Performing planks properly is essential for getting the most out of the exercise and avoiding injury. To do a basic plank, start by getting into the position on either your elbows or hands in addition to your toes with your back straight and your core engaged. Make sure your elbows are directly beneath your shoulders and your body is in a straight line. Make sure to keep your neck in line with your spine and your glutes engaged. Hold the position for whatever length is appropriate for your fitness goals, breathing deeply and focusing on your form.
Common Mistakes to Avoid When Doing Planks
Planks are a great exercise, but if you don’t do them properly, you won’t get the most out of them. One of the most common mistakes people make is letting their hips sag or lift out of alignment causing them to not engage their core. This is essential for getting the most out of the exercise and avoiding injury. Additionally, make sure to keep your neck in line with your spine and your glutes engaged. And, don’t forget to breathe deeply throughout the exercise.
Tips for Doing Plank Exercises Safely
When doing plank exercises, it is important to take things slowly at first and focus on your form. Start with a shorter hold time, such as 15-20 seconds, and gradually increase as you get stronger. Additionally, make sure to use a timer or set a timer on your phone to make sure you are holding the position for the full amount of time. And, never push yourself too hard—listen to your body and rest if you need to.
How to Incorporate Plank Exercises Into Your Workout Routine
Since Planks are a full body exercise that can be performed anywhere, incorporating planks into your workout routine is simple. Start with a basic plank and work on your capacity to hold for longer periods of time. As you get stronger and more fit, you can increase the hold time and add in variations such as side planks, reverse planks, and even alternate between high and low planks. You can also add in more advanced variations such as plank jacks and low plank obliques. For best results stay consistent and try to do planks 3 to 4 times a week.
Advanced Planks for Experienced Exercisers
Once you’ve mastered the basic plank, there are plenty of advanced variations you can try. For example, you can try doing planks on a stability ball or with a medicine ball for an extra challenge. Additionally, you can add resistance with a weighted vest or pre exhaust sets with other direct ab exercises. These advanced variations are great for experienced exercisers who are looking for a new challenge.
So are Plank exercises good for you? The answer is absolutely! Planks are one of the best full-body exercises out there. They are a great way to strengthen your core, improve your posture, burn fat, and build muscular endurance.. Additionally, planks can help to improve your balance and coordination, increase your flexibility, and even reduce stress. With so many benefits, it’s no wonder why planks are so popular. So, why not give them a try and unlock the amazing benefits of plank exercises.