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The Top 5 Plank Exercise Positions for Maximum Results

The Top 5 Plank Exercise Positions for Maximum Results

The plank exercise stands out from the competition in terms of ease of use, effectiveness, and usefulness. It is regarded as one of the best workouts for the core, in particular the oblique abdominal muscles. Almost every top 10 article on core muscle routines includes a mention of planks. It can be done without tools or any other specialized devices. The plank workout is something you can do if you have a body.

The fundamental idea behind the plank exercise is to assume a stable, well-balanced (or isometric) position, contract certain muscles or muscle groups, and hold it for a predetermined amount of time. Although the idea may appear straightforward, it has been shown to be quite efficient for working out and bolstering your core muscles. the Transverse Abdominis, the muscles that surround your spine to stabilize you and protect it beneath the obliques;The muscles that run down the front of your abdomen and are more popularly referred to as the "six-pack" muscles are the Rectus Abdominis, the Erector Spinae, the External Obliques, the "love handle" muscles around your waist, and the Internal Obliques, which are beneath the External Obliques. All of these muscle groups must work together to correctly execute plank workouts.

Though versions of the plank exercise are total body workouts since they strengthen not just your stomach as indicated above but also your upper-body muscles (particularly the pectoral and serratus muscles) and lower-body muscles, the advantages don't stop with these core muscles (such as the quadriceps, tensor fasciae latae and sartorius).

Additionally, by stabilizing your hips and spine, the plank exercise enhances your posture and aids in preventing and even correcting postural flaws.

Additionally, it works wonders for lowering tension. Exercise may stretch and relax your muscles when they get stiff and tense, enhancing your mood and mental health in the process. Finally, this exercise will strengthen your core and give you a sturdy platform to exercise from if you think you'll someday want to start a more physically demanding training routine. Which, from the perspective of back safety and exercise effectiveness, is always a good idea.

Have I persuaded you to want to give it a try? To help you get started, here are the top five simple yet highly effective plank exercises:

1. BASIC PLANK - Lie face down on the floor in a push-up position (on a mat, carpet, or rug if necessary). Next, flex your elbows while placing your forearms closely on the sides of your chest while facing forward on the mat. Slowly elevate yourself off the ground by supporting yourself with your forearms and toes. Make sure your entire body is totally straight, with no bulging or bending.Start by holding this posture for around 10 seconds, then gradually extend it by 10 seconds at a time until you can hold it for up to two minutes. Keep your head relaxed, face the floor, and concentrate your stress in your midsection as you do this.

2. BASIC PLANK Variation - If you find it difficult to perform the basic plank exercise described above, start with this straightforward modification: Raise yourself using your forearms and knees rather than your forearms and toes. To make this workout effective, just like in the original, keep a straight line from your shoulders to your feet.

3. LEG LIFTS - While maintaining the same position, this time slowly lift one leg up about 7-8 inches off the ground. Hold the position for two seconds, then slowly lower the leg. Repeat with the other leg. Perform three sets of roughly 10 repetitions each.

4. ARM LIFTS - From the basic plank exercise position, carefully lift the other arm and extend it in front of you for two to three seconds before lowering it back to the starting position. Next, carry out the identical procedure with the other arm. Consider doing the arm and leg lift if you're feeling very daring.

5. SIDE PLANK - This time, lie on your side with your forearm extended in front of you and your elbow resting directly beneath your shoulder. While remembering to keep your entire body straight, slowly and carefully elevate your body on your elbow. For about 10 seconds, hold this position before lowering yourself back to the ground carefully, starting at your hips. Before moving on to the other side of your body, repeat this cycle three times.

When performing the above plank exercises, pay attention to your breathing. They function best when you practice deep diaphragmatic breathing, which involves gently exhaling through your mouth after taking a deep breath through your nose to fill your stomach with air.

The cornerstone of any personal trainer's core workout pyramid, these five fundamental plank exercises are a terrific way to introduce your body to this extremely effective yet very simple exercise program.