Learn in this video how to do planks for beginners, seniors (whether men or women) – explained step-by-step with VIDEO and planks benefits.
Planks are one of the best exercises for a strong stomach because they work on all of the muscles in your core, including the rectus abdominis (the “six-pack muscles”, which you can see), transverse abdominis (your deepest abs muscles), internal and external obliques (your sides), hips, and back
Plank Exercise Benefits
Let’s first see what are the benefits of doing planks:
(i) Improve Body Balance and Posture: As your abdominal and back muscles begin to tighten & strengthen, your posture and balance also begin to improve.
(ii) Total Body Workout: In addition to strengthening your core & back muscles, they also help stabilize low back spine region and work on shoulders and legs.
(iii) Reduce Back Pain: As planks help strengthen your core and back muscles, they are a great exercise for reducing your back pain.
(iv) Make Tummy Tight & Reduces Belly Fat: Planks work on your abdominal area, making them tighter and stronger. In this process, they help reduce your body and belly fat.
(v) Improves Body Flexibility & Stability.
How To Do Planks Correctly – Step-by-Step Guide & Instructions!
While resting your forearms on an exercise mat, position your elbows directly under your shoulders and try to maintain your upper arms perpendicular to the floor the entire time. You can keep your hands in fists, or flatten them out on the ground.
Pop up your body on your toes. Keep your body in a straight line from head to toe.
Engage your core – think as if some one is going to hit in your belly. Tighten your glutes and quads. Maintain your spine in a neutral position and weight evenly distributed all through your body.
Keep your eyes looking downward at a spot between your hands down on the ground. This will help maintain your neck in a neutral position, preventing it from cranking up.
Gently squeeze your shoulder blades back a little bit. This way you will be able to avoid your shoulders or upper back from rounding—one of the most common plank mistakes that people usually commit.
Also ensure that your hips stay level. Don’t let them either sag or hike up.
Don’ hold your breath. Keep breathing normally.
How Long To Do Plank Exercise?
The beginners should first master the proper form & technique to do planks properly. Start with doing planks for shorter amount of time, say 5 seconds. Gradually increase the duration by 5 seconds or so every week. You can go up to one minute.
Also stop the plank when you notice your form is declining—say, your hips are starting to sag, or you feel your shoulders begin to round—that’s a sign that you need to end the ongoing set. Take a break, rest, and if you like try another set after some time.
Watch this video to learn how to do PLANKS perfectly:
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”