The plank workout targets not only the core of your body, such as your abdominal area and back, but also your arms, shoulders, and quadriceps. Incorporating this routine into your weekly exercise routine can provide a range of benefits, such as improved strength in your back, fully developed quads, and stronger triceps.
How to create a Regular Plank Workout Routine
Step 1: Lie face down on the floor with your legs and arms extended. Make sure that you are resting on a Yoga mat or a soft surface to prevent your elbows from blistering.
Step 2: Curl your toes, take a deep breath, and raise your stomach from the floor, keeping your back flat and your hips, neck, and shoulders aligned.
Step 3: Hold the position for about thirty seconds and focus on making your body relaxed instead of tensed. This will engage your deltoids, trapezius muscles, and chest muscles.
Step 4: Bend your elbows forward, lower your knees to the floor and return to your original starting position. Rest for thirty seconds, and repeat the plank workout routine as many times as you can.
Step 5: To increase the intensity of the workout, do the plank with leg raises. Begin in the same position as Step 2, but raise the left leg and hold it for a second or two before bringing it back down and pushing it towards your stomach.
Make sure to keep your back flat and your other leg extended throughout this motion. Repeat this movement 5 to 10 times, then switch legs.
After you finish, rest for thirty seconds and repeat the plank routine again.
By following these steps and performing the plank workout routine, you can strengthen your core, increase your balance and stability, and engage your abdominal and chest muscles. With practice and dedication, you can master the plank and all of its variations, and become stronger and more flexible. So, get out there and start planking!