The Plank Exercise for Beginners
Are crunches a huge part of your exercise routine but you have no results to show for it?
It’s about time we put an end to this madness. Crunches are both ineffective and, based on new research, indisputably unsafe. Another option exists – another exercise that eliminates the excess stress on the spinal column and works your core all the way around. The answer is The plank exercise. Planks work wonders. If having a strong and lean core is important to you, then this amazing isometric exercise will do the job as it is targeted on the entire abdominal region.
To carry out a good plank, follow these steps: 1) Begin by finding a soft surface and lying face-down, 2) Push up and balance on your forearms and toes and ensure your body is in a perfect line from head to toe (don’t let your butt sag down!), 3) Keep your abdominals tight by contracting them and the objective is to hold the plank for as long as you can or for a certain training time.
That’s it! Sounds simple right!? Give it a try and tell me what you think.
The first time you perform the plank exercise will be enlightening as you’ll quickly realize your (lack of) abdominal strength. Practice and consistent utilization of the exercise is key. The more you use this exercise, the stronger your core will become.
Unique Plank Variations
Modified Plank
If you’re just starting out with the plank exercise and can’t hold a plank for more than 20 seconds, you’ll find this modification very beneficial. Instead of balancing on your toes and elbows, you’ll drop down and balance on your knees and elbows. This makes the exercise less challenging but is a great starting point. Once you can hold a modified plank for a minute, you can move on to a regular plank.
Side Plank
This variation of the plank is great because it puts focus on the obliques (the sides of your core). The objective here is to turn to one side and balance on the lower foot and lower forearm, creating a bridge with your body. Proper alignment of the body is critical. Perform the same exercise for both sides.
The plank is the most effective and safe exercise for developing a rigid core. Remember to start slow and always keep pushing yourself to new limits.
This entry was posted on Monday, June 27th, 2011 at 4:17 am and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.