To do planks correctly, you need to take into account many details. Firstly, planks involve numerous muscles: front, side, and back. Planks are important parts of every workout because they are simple and very effective at the same time. Planks are at the same level as running or lifting. Pay more attention to these three simple tweaks.
1.Place your hands directly under the shoulders just like you’re attempting to do a push-up.
2. Ground the toes into the floor and tighten the glutes to stabilize the body. Your legs should be working on the move too; try not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Try to stabilize your position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without faltering your form.
#1 Twisting Side Plank
- Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
- Place your left arm behind your head, and inhale to prepare.
- Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
- Return to starting position, and then switch sides to complete one rep.
#2 Side Bridge
- Works your obliques and helps stabilize your spine.
- Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.
- Repeat on the other side. Build up to at least 60 seconds on each side of your body!
#3 Plank with Alternating Leg Lift
- Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart.
- Your body should form a straight line from your shoulders to your ankles, and your core should be braced.
- Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air. Hold for two seconds, then lower your foot. That's one rep. Repeat with your left foot.
#4 Plank Push-Up
- With your toes on the floor, lift your body off of the ground using your arms, and lift your knees off the floor until your body forms a straight line from your heels to the back of your neck.
- Instead of bending your elbows to lower down as you would with a traditional push-up, slowly lower one arm until your forearm and elbow are resting on the ground.
-Carefully lean on that forearm, and bring your other arm down to rest on the ground in the same way. You should now be in the plank position.
- Hold the plank for one count, and then slowly return to the push-up position, one arm at a time. Repeat for the desired number of repetitions.
#5 Side Plank
- Start on your side with your feet together and one forearm directly below your shoulder.
- Contract your core and raise your hips until your body is in a straight line from head to feet.
- Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.
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