Plank – Quick Guide 2021

The plank is one of the most important core strengthening exercises ever. It simply involves maintaining a position similar to a push-up for the maximum possible time. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. This Article is a quick guide to help you understand everything you need to know about the plank workout, including its benefits and other tips

What Are the Benefits of the Plank Exercise?

  • Strengthens core
  • Helps stabilize, balance, and power the body 
  • boosts your calorie burn a bit
  • Improves body flexibility.
  • Reduces backache.
  • Reduces belly fat and makes tummy tight.
  • Improves metabolism.

What Muscles Does the Plank Exercise Work?

  • Transversus abdominis. 
  • Rectus abdominis. 
  • Internal oblique. 
  • External oblique muscles.

How to Do a Plank Exercise?

  • Begin in the plank position, facing down with your forearms and toes on the floor. Keep your elbows directly under your shoulders and your forearms facing forward.
  • Keep your head relaxed while looking at the floor. 
  • Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. 
  • Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet. 
steps to do a plan perfectly

General Tips for Doing the Plank Exercise

  • Engage your core during the entire movement to prevent your back from getting strained or injured.
  • Keep your body in a straight line, from your head to your heels.
  • Your back should be flat, and your butt should be down, not piking upward.
  • Focus on quality over quantity.

How long should you plank for, in a day?

Start off by holding the position for about 10 seconds and then Release to the floor. Over time work up to 30, 45, or 60 seconds.

Resources

Elizabeth Quinn (2020) – How to Do a Plank – https://www.verywellfit.com/the-plank-exercise-3120068

Bari Lieberman(2017) – 53 Bodyweight Exercises You Can Do at Home – https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home