The plank is one of the simplest exercises that you can do – it’s simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy.
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Holding a plank might be easy, for a few seconds, but since the plank is an exercise position that can be held indefinitely, its difficulty can range from easy, short-term planks to excruciating tests of endurance. Learn the best plank exercise for belly fat for beginners in this video. A plank is a simple, but effective core exercise that helps you build stability and strength throughout your entire body. The plank is achievable in a number of different methods, but the main goal of the plank exercise will have you with your body perpendicular to the ground, stomach facing down, elevating your torso off the ground with either your elbows or hands.
The plank is a bodyweight exercise . Bodyweight exercises are workouts that you can do with nothing but your own body, which is appealing for a number of reasons. 3.
You can do bodyweight exercises pretty much anywhere; the most equipment you`ll ever need is a wall to lean on or a chair/bench for bending 4. Bodyweight exercises are great for your core, and since they rely on your own bodyweight, they`ll be consistently tailored to your own workout needs – as you gain weight, you`ll be working out with more weight, which is similar to increasing the amount you`d bench press, for example. 5. The plank works out a tremendous number of muscles in your body, which makes them appealing for all sorts of training – strength, endurance, you name it.
Kids can start out doing planks and if they continue to do so, they will be able to continue the exercise into old age. Make sure your elbows are directly under your shoulders. A recommended time for beginners is 30 seconds, but if you can`t do that, you can consider anything less to be good practice – or switch to a forearm plank, where you rest your weight on your forearms instead of your palms, allowing you to hold the position for much longer. Your body should look like a straight line (save for natural contours) for the duration of your plank.
Rest for a minute or so between planks, and repeat the exercise at least three times. Best Plank Exercise For Belly Fat For Beginners The plank exercise is simple: to do a plank each week, increase the time and alternate it with other exercises. If it`s too hard at the beginning, make sure you get some rest and don`t overload your body. Correct your neck and spine by looking at one spot on the floor somewhere about 30 centimeters before your hands.
As you get more comfortable with the forearm plank, it`s time to alternate it with a single-leg plank. By the end of the first week gradually increase your plank time up to 30 seconds. Important: Do not overload yourself and take a rest when needed by lowering your knees to the floor for a few seconds. Start your second week with a standard plank.
Put your hands directly under your shoulders, ground the toes into the floor, and squeeze your glutes to stabilize the body. This week, gradually increase your standard plank time from 60 seconds to 90 seconds. For the last week, alternate your forearm plank with the dolphin plank.
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