The plank has long been used in strengthening the core, but it actually works beyond that. It also targets your hands, feet, glutes, hams, neck, shoulders and lower back. It will basically tone your whole body, as well as promote stronger bones, and increase muscle mass. Bottom line? It will make you sexy.
The most benefits usually come when you learn how to switch up your plank routine, as it provides your body the challenge it badly needs to give more room to grow.
Let’s begin with this proper way of how to do it, as discussed by fitness professional Kimberly Dawn Neumann on Real Simple:
How to Do a Plank
Meet the sit-up’s smarter sibling. Less than 10 minutes of planking a few times a week flattens abdominals more effectively than a thousand crunches can, says Geralyn Coopersmith, the global director of performance and fitness training for Nike. Read more…
It’s almost like pushups, except that you don’t have to move, or count how many you’ve done. You only need to hold your body as long as possible.
So, if you want to spice your plank workouts, here are a few tips from strength and conditioning coach Jon-Erik Kawamoto on Men’s Fitness:
THE 8 BEST WAYS TO SWITCH UP YOUR PLANK
OK, we get it…planks are boring. Staring at the floor with the sweat dripping down your nose waiting for your timer to run down is as almost as exciting as visiting the in-laws. Read more…
And if you’re not yet convinced on engaging in this move, see its benefits on The Science of Eating:
If you have never performed a plank exercise in your life, you’re probably wondering what all the craze is about. Well I will give you a rundown of just how powerful this one simple, yet effective exercise is, and how it can provide you with multiple gains that no other exercise can do without using some type of equipment. Read more…
This static exercise may be relatively easy to do, but it’s a great way to test your body. You just have to make sure that you are making the move correctly, because you won’t really gain anything if you’re not hitting the target muscles properly. Remember to keep your muscles tight during the exercise.
If you’re so annoyed by your beer belly, this will help you achieve your dream flat stomach. It can even reward you with abs when you continually add challenges or hold it for longer. But don’t push your body too much during your first days as it may only result to muscle soreness. Start at a minimum and practice, and then gradually increase your time.
So what are you waiting for? Follow these tips and switch up your plank routine!