Planking is undoubtedly one of the best ways to put your core to the test. It is a fairly basic exercise meant to hone your core strength and stabilization. The key aspect is to keep your body – heel to shoulder – as straight as possible for the longest time the body can endure. Different types of planks engage with the body differently. Here is what one can get started with:
Forearm plank: This the most basic form of a plank. Also known as low plank, while holding this position more weight is shifted over the core and less over the legs. Though being redundant but it is extremely essential to make sure the body forms a straight line from heel to shoulder.
Side Plank: Side Plank is a good way to get the obliques a bit more involved. You can get started on one side with the forearm on the ground, keep the body, heel to shoulder as straight as possible. Try and hold the position. Make sure to hit each side.
Full plank: In this position, you are required to plant your hands directly under your shoulders. You need to ground your toes into the floor, work on the legs and squeeze glutes to stabilize your body. You can neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands while keeping the head in line with the back.
Knee plank: This plank is the easiest to do and makes a great start for beginners. Rest the knees on the ground and plant your hands right below the shoulders.
Single-leg plank: By elimination one point of contact with the ground, this variation increases the demand on your core. To hold this position, keep your body in a standard plank and then lift one leg toward the ceiling as far as you comfortably can without compromising your back. While keeping hips parallel to the floor, alternate this plank with each of the legs.
Plank Jacks: This will raise the bar to a whole new level. This is where you combine jumping jack and forearm plank. It involves the core and increases the heart rate. Start in a standard plank and with a small jump, move your feet in and out.
This is what you can do to hold a plank for longer?
Being in a plank position can elongate the duration of a minute more than it is, yes it does seem so. To make things a tad bit easier, follow these tips:
- Practice a plank daily
- Avoid looking at the stopwatch
- Slowly start counting backwards
This is what you should absolutely avoid while being in a plank position:
When put in a strenuous position, our body offers resistance to overcome it. These are the ways that the body will try to accommodate the stress caused by the plank position which should not be given in to:
- Collapsing your lower back
- Dipping your butt
- Forgetting to breathe