When you perform planned exercises, you work all the muscles that make up your core and reap all the benefits that come with building a strong core. As if that were not enough, the plates also work the following muscles: Website design By BotEap.comTOP BODYSUIT
- Trapeze.
- Rhomboid major and minor.
- Rotator cuff.
- Anterior, medical and posterior deltoids.
- pectorals
- triceps
- Biceps.
- Quadriceps
- Gastrocnemius (calf muscle).
It’s easy to develop muscle imbalances when doing only abdominal exercises (such as sit-ups). Most people don’t do spine and glute strengthening exercises to compensate for abdominal work. The planks condition the front and back of the body simultaneously. When muscles develop similarly on both sides of the body, the result is better posture, more spinal support, and less lower back pain. Website design By BotEap.comIMPROVES FUNCTIONAL MOVEMENT
One of the best selling points of planks is their relevance when it comes to functional movement, which is movement essential to living life. Things like squatting, squatting, running, lifting, jumping, and throwing are all core-initiated functional movements. Website design By BotEap.comPROVIDES A SAFE AND EFFECTIVE ALTERNATIVE TO CRUNCHES AND SIT-UPS
While crunches are an important functional movement for daily living (for example, the ability to get out of bed every morning), they’re not always the best core conditioning option for everyone. Website design By BotEap.comSit-ups and sit-ups only work the muscles in the front of the trunk, so back-strengthening exercises are also necessary. However, planks work the entire core, as well as many other muscles in the body. Website design By BotEap.comSit-ups and sit-ups can put pressure on the spine through repetitive flexion and extension of the spine, and over time this can become a problem. If you experience any discomfort with these movements, plank training can be a useful substitute. Website design By BotEap.comAlso, sit-ups and sit-ups are counterintuitive for people with ruptured, bulging, or slipped discs or other spinal injuries. Planks are a much safer alternative in those cases. Website design By BotEap.comAnd finally, crunches and crunches can have negative effects on posture by promoting rounded shoulders. The exercises in the plan promote good posture. Website design By BotEap.comVERSATILE EXERCISE OFFER
The great thing about planks is that there are countless variations of the exercise, ranging from traditional to side planks. floor variations to planks using external weights or unstable surfaces. There’s a chart for every body and every fitness level. If one doesn’t work for you due to injury, body type, imbalance, or lack of necessary strength, there are plenty of other options. Full workouts around the board can be scheduled. Website design By BotEap.comPLANK VARIATIONS
This part includes the most basic variations of the plank, which serve as a foundation for building core strength. These planks are performed with just your own body weight. Website design By BotEap.comThe great thing about the planks featured in this part is that they don’t require any special equipment and can be done anywhere (at the gym, at home, or as a travel workout). Website design By BotEap.comThere are many variations of these four boards, ranging from intermediate to advanced, so you won’t get bored with your basic training. Website design By BotEap.comReady to put these planks to work and build the strongest core of your life as you reshape your body? Get ready to feel the heat with these ten workouts that tie together a series of planks. The workout ranges from beginner to advanced and lasts around five minutes. Website design By BotEap.comTRAINING 1: START
The focus of this workout is to increase the amount of time you can stay on a full plank. As the 15-second holds get easier, start increasing the amount of time you’re on the plank over the course of 1 minute. For example, start 15 seconds in the full plank position, rest 5 seconds, and repeat three times, then increase to 25 seconds in the full plank position, rest 5 seconds, and repeat once. Continue increasing your plank hold time until you can hold a plank for a full minute. Website design By BotEap.comTRAINING 2: INTERMEDIATE
These variations are rep-based and add movement to the plank. Website design By BotEap.comVARIATION ONE: Website design By BotEap.com10 planks from knees to chest, five on each leg. Website design By BotEap.com10 twisted planks from knees to chest. Website design By BotEap.com10 mountaineering boards. Website design By BotEap.comRepeat this set three times. Website design By BotEap.comVARIATION TWO: Website design By BotEap.com10 side planks with foot touches, ten on each leg. Website design By BotEap.com5 side plank hip dips, five on each side. Website design By BotEap.com10 Lateral Forearm Stability Ball Planks, ten on each side. Website design By BotEap.comRepeat this set three times. Website design By BotEap.comVARIATION THREE: Website design By BotEap.com10 forearm plank knee touches. Website design By BotEap.com10 forearm plank hip drops, five on each side. Website design By BotEap.com10 plank walks, from high planks to forearm planks. Website design By BotEap.comRepeat this set three times. Website design By BotEap.comTRAINING 3: ADVANCED
This advanced bodyweight workout features single arm/leg movement and balance. Website design By BotEap.com8 full pulsating planks, eight on each leg. Website design By BotEap.com8 side planks with knee crunches, eight on each leg. Website design By BotEap.com8 tabletop crunch twists, eight on each leg. Website design By BotEap.com8 push-up side planks, four on each side. Website design By BotEap.comOscillating forearm plank of 30 seconds. Website design By BotEap.com8 dolphin plank push-ups. Website design By BotEap.comRepeat this set three times. Website design By BotEap.comWORKOUT 4: STABILITY BALL
This workout requires your stability ball, get ready for a circuit based workout that will challenge your core. Website design By BotEap.com30-second stability ball forearm plank. Website design By BotEap.comBalance plank with stability ball for 15 seconds. Website design By BotEap.com10 knee push-ups with stability ball. Website design By BotEap.comLateral plank for forearms with stability ball of 15 seconds, 15 seconds on each side. Website design By BotEap.com30-Second Stability Ball Reserve Board Website design By BotEap.comRepeat this set three times. Website design By BotEap.comWORKOUT 5: BOSU TRAINER
You’ll work both sides of the BOSU trainer in this rep-themed workout that will get you moving and twisting. Website design By BotEap.com10 BOSU plank walkways. Website design By BotEap.comBOSU side forearm plank 15 seconds. Website design By BotEap.com15 seconds on each side. Website design By BotEap.com10 knees to chest from flipped BOSU full plank, five on each leg. Website design By BotEap.com10 twisted knees to chest from flipped BOSU full plank, five on each leg. Website design By BotEap.comRepeat this set three times. Website design By BotEap.comWORKOUT 6: MEDICINE BALL
This medicine ball workout features a combination of static and moving planks. Website design By BotEap.com8 medicine ball leg raise planks, eight on each leg. Website design By BotEap.comMedicine ball plank position for 30 seconds. Website design By BotEap.com8 medicine ball cheetah crunches, four on each leg. Website design By BotEap.com8 medicine ball treadmills, four on each side. Website design By BotEap.comRepeat this set three times. Website design By BotEap.comWORKOUT 7: WEIGHTS
Perform this series of short planks with weights to strengthen your core while toning your entire body. Website design By BotEap.com12 dumbbell plank rows, twelve on each arm. Website design By BotEap.com12 dumbbell triceps kickbacks, twelve on each arm. Website design By BotEap.com15-second weighted side plank, 15 seconds on each side. Website design By BotEap.com12 Stability Ball Chest Progress. Website design By BotEap.com12 Overhead Stability Ball Extensions Website design By BotEap.comRepeat this set three times. Website design By BotEap.comYou are only as strong as your core. As a personal trainer, I make core training a foundation for all of my clients. You can’t get stronger, faster, or better at anything without a strong core, and planks are my favorite move because it’s so challenging and versatile. Don’t forget to share this article about plank exercise!