The plank workout routine is an exercise that primarily targets the core of your body, your abdominal area, and your back. Plank training also helps strengthen your arms and shoulders, as well as your quads. As you can see, the plank is more than just a simple abdominal exercise routine. If you incorporate a plank workout into your weekly exercise sessions, you’ll see a tremendous benefit. For example, your back will be stronger and your quads will be fully developed. Your triceps will also gain strength.
How to do a regular plank exercise routine?
Step 1: Lie on your stomach on the floor, with your legs and arms extended. Then bring your arms under your shoulders. Make sure you are resting on a yoga mat or soft surface; this will prevent you from blistering your elbows.
Step 2: Raise your body, using only the power of your arms and feet. To do this, take a deep breath, curl your toes, and lift your stomach off the floor. Your back should be flat and your hips, neck, and shoulders should be aligned.
Step 3: Hold this position for about thirty seconds. Make sure you breathe normally all the time. Focus on making your body relax, instead of tensing it up. Feel free to look down. In this position, you engage several muscle groups, including the deltoids, which connect the arms to the shoulders. You’re also working your trapezius muscles, which are the muscle groups that connect your shoulder blades. Your chest muscles also benefit from the plank exercise routine.
Step 4: Bring your knees to the floor and bend your elbows forward to allow your body to lay flat on the mat. At this point, you should return to your original starting position. Rest for about 30 seconds and repeat the plank exercise routine as many times as you can.
There are many other challenging plank exercise routines that work the abdominal area much more intensely than regular planks. One of these routines is the plank with leg raises.
Plank with leg raises
Step 1: Same as in Step 1 above.
Step 2: Once you’re in a plank position, lift your left leg up and hold it there for a second or two. Lower it back down and push it toward your stomach. As you perform this move, make sure your back remains flat and your other leg remains fully extended. Repeat this movement 5 to 10 times and then switch legs. Once you’re done, return your knees to the ground and rest for 30 seconds. Repeat the plank routine as many times as you can.
Good luck and keep eating healthy!