Disclaimer: Always seek the advice of your physician before starting or altering any exercise or dietary plan.
More and more people are getting away from the traditional gym atmosphere nowadays and leaning more towards alternative forms of exercise. No matter if you still go to the gym or not, here is one exercise everyone should include in their daily exercise regime. THE PLANK
Doing planks is extremely important to build up your core strength. Your core is made up of a series of muscles in your midsection that are used in most of your daily movements. Besides strengthening your core muscles the plank is also effective in building your bicep, shoulder and gluteus (butt) muscles.
There are many other benefits to doing the plank:
Decreases the risk of back and spinal column injuries
Increases your metabolism
Improves your posture
There are many different variations of the plank that you can do. These include:
Full plank (or straight arm plank)
Raised leg plank
Beginners should start out with the Full Plank. Here is how to do the full plank. (see picture above)
Get into the push up position
Keep your torso straight and rigid, from your head to your toes with no sagging or bending.
Keep your head looking down towards the floor, it is much easier on the neck.
Hold this position for as long as you can.
Breathe regular, don’t hold your breath.
If you find yourself starting to sag then stop.
Follow the same instructions as the full plank except after getting into the push up position, bend your elbows 90 degrees and rest your weight on them.
The same rules apply as for the Full Plank, just this time hold yourself on one arm (see picture below).
Raised Leg Plank:
The raised leg plank is done from the Elbow Plank position. Once in that position just raise one leg off of the floor. Switch legs every 15 seconds or so.
The plank is a great exercise to help you strengthen your core and burn calories. Once you have done planks for a while you will find them fairly easy to do. There are all kinds of Plank Challenges out there, we will be doing one through our Facebook page and group in the near future, so follow us at either of the Facebook links below and join us in the challenge.
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