16 September 2015
Plank is the best fitness exercise
The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline andimprove your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Whether you can hold a plank for 20 seconds or two minutes, you’ll love these fresh variations on the standard move.
Rare are the positions that work as a full-body exercise, so when you ID one, make sure to incorporate it into your fitness regime. A full-plank workout exercises a host of muscles—shoulders, biceps, chest, abs, lower back, glutes, thighs and calf muscles. It also helps you burn calories, improve core strength, tone your abs, increase flexibility and reduce muscles stress. This is bodyweight training in its truest form.
Plank helps you to build strength in your core, upper and lower body so its a good full body work out. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly. The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.
HOW TO DO A PLANK
1. Start by getting into a press up position.
2. Bend your elbows and rest your weight ono your forearms and not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
6. Hold this position for the prescribed time.
The plank helps develop strength in the core, shoulders, arms, and glutes, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt. The longer you can hold the plank, the more resilient your lower back will be to injury, and the better your abs will look once you burn the fat off them.