Plank is one of the most beneficial exercises to stay fit. It is considered to be very useful to reduce the excess fat deposited on the belly and hips. This exercise is also effective to get toned six pack abs. If you have excess fat around your abdomen and waist, you must add this exercise in your daily routine. It strengthens the abdominal muscles and also increases the body’s ability to function properly. In this article we are going to tell you about the types of plank exercise and its several health benefits.
How To Do A Plank Exercise?
First of all, lie down directly on your stomach.
Now bend the elbow and firm your forearm. Slowly lift up your body and gradually put your body load on it.
Then keep your body straight and do not shake. Firm your abdominal muscles.
Do not put unnecessary pressure on your head. Look at the ground. Hold the position as per your capacity. Breathe normally throughout the exercise. Then slowly lift down your body and take rest.
Plank Exercise Calories Burned.
Plank exercise is one the most effective isometric exercise which burns approximately two to five calories per minute according to body weight.
Beginner Plank Exercise.
There are 14 different types of plank exercise. They are;
1. Forearm Plank.
This is the most basic form of plank. Here, instead of being on the hands, you have to use your forearm. In the meantime the angle which formed creates a difficulty for the person to hold for a long time on this position. Because more of the body weight is pressured to core muscle rather than the feet. Thereby, this basic plank gives stamina to your body and strengthen the core muscle.
2. Side Plank.
If you are a beginner then it is always better to start slowly. In this position you have to keep one hand on the ground and then slowly lift up your body and hips in side way and hold it tight. Keep the heels upright and squeeze the glutes to make a firm and correct posture. Hold it for 30secs then slowly lift down your body and do on the other side.
3. Pike Plank Exercise.
It is a high intensity exercise as it engages most of the muscles at once and works on them simultaneously. In this exercise the body forms an inverted V shape, which emphasizes the core muscles including chest and shoulders. Apart from this, it also helps to reduce belly fat. So, it is consider as one of the effective types of Plank exercise with several health benefits.
4. Wiper Plank.
At first, make the basic plank position. Then start slowly to swing your one leg to the side and return back. Repeat the same for 15secs on each side in same manner. This exercise improve blood circulation in the body as well as helps in curing muscle pains.
5. Plank Jack.
Make the basic plank position and then jump in the similar way you do in jumping jack exercise. It is one kind of cardio exercise as it increases the heart rate. Thereby, helps in improving blood circulation throughout the body.
6. Wall Plank Exercise.
Sit in front of the wall with your hands and knees. Keep your arms straight. Now place the soles of your feet on the wall in such a way that your body is parallel to the ground. Keep your core tight and maintain parallel body posture. Hold this position according to your capacity.
7. Reverse Plank Exercise.
This is another type of plank exercise. To start, sit on the floor with your legs stretched out in front of you. Place your palms (with fingers wide) on the floor, slightly behind and out of your hips.
Press your palms and lift your hips and torso towards the ceiling. Look at the roof during this move. Point your toes and keep your arms and feet straight. Keep your whole body firm and maintain a straight line from your head to your heel. Squeeze your core and drag your navel back to your spine. Stay in this position for 30 seconds. Lower your hips and torso back to the floor, return to the starting position.
8. Walking Plank Exercise.
Place the band around your wrist, directly with your hands under the shoulders, in a high plank position. Move the right hand forward as far as possible, then bring the left hand to the same position, keeping the band stressed and the hands separated from the shoulder-width. Move the left hand back to start, then the right hand. It is one repetition.
9. Star Plank Exercise.
This is another type of plank exercise. Start in a side plank position with the legs with the right hand straight under the right shoulder and legs piled up. Raise and hold the upper arm and leg, shrinking the abdominal. Wait for the desired time and change sides.
10. Spiderman Plank Exercise.
Start in a front-arm position with your elbows under your shoulders, separating the legs apart from the hips-width. Attach your core, squeeze your glutes, and make sure your neck suits your spine so that there is a straight line from your head to the heel. Bend your right leg to bring your right knee as close as possible to your right elbow, keeping your hips as high as possible. Stop, and then return to the plank position. Repeat to your left, bring your left knee to your left elbow. Take turns to continue the parties until all the delegates are complete.
11. Rolling Plank Exercise.
Start in low plank position on forearms. Hold for 10 seconds, then roll over your right elbow, pile your legs, and hold the side plank for 10 seconds, and engage your obliques. Roll through the center and back on the left elbow, stack the legs, and hold 10 seconds. Continue alternatively, keep the core engage and don’t let your hips fall.
12. Rotating Plank Exercise.
Keep yourself in a plank position, place your hands on the ground under your shoulders. Keep the body straight from head to toe. Tighten abs and glutes to hold your body. Move the elbow upwards to the sky and slowly bend the upper part of the body backwards, look in the same direction. Hold 1-3 seconds, come back slowly and repeat on the other side to count a repetition. This is also among one of the type of plank exercise.
13. Dynamic Plank Exercise.
Here is the video on how to do dynamic plank exercise.
14. Saw Plank Exercise.
While resting your body weight on your forefinger and toes, adopt the plank position. Place the toes on a tea towel. Or two, if you have either big legs or small tea towels. Handle your abs and glutes, then start moving your body back and forth with your elbows. You don’t have to move too much, just a gentle jigsaw motion. You will need a smooth surface, or a tea towel will get stuck and you will stop standing on a tea towel and doing a regular plank. Either keep going until you have to stop, or look at the body in two to four sets of ten repetitions, take 20 seconds between them.
Health Benefits of Plank Exercise.
- Makes Muscles Stronger.
- Improves Posture.
- Enhances Flexibility of the Body.
- Reduce the Risk of Groin Injury.
- Enhance Metabolism.
- Rejuvenate Mood.
- Keeps Bone Healthy.
Makes Muscles Stronger.
Sit-ups and the crumbs exercise put unnecessary pressure on your waist, but there is no such problem in the Plank exercise. It not only works on the hip and thigh but is also effective for the whole body. Plank engage your hands, feet and abs muscle, as a result it transform your body muscles and make them more firm and stronger. In addition it also improves the running ability among the athletes.
If you have a waist pain by prolong sitting in the house or in the office, you can overcome this problem with this exercise. It improves your posture (seating and standing) by strengthening the waist, chest, shoulder, neck and abs.
Enhances Flexibility of the Body.
Apart from increasing strength, this exercise helps to increase the flexibility of the body. Lack of flexibility in the body can arise several complications, so it is necessary to maintain the flexibility of the body through this exercise. It helps to stretch the bone near the shoulder and neck, also the muscles from the hips, thigh and legs to the toes.
Reduce the Risk of Groin Injury.
When the muscles of the lower abdomen become stronger, your body puts less pressure on the waist muscles. In addition, your body strengthens the muscles for daily activities and exercises, thus eliminating the pain of the lower back. Daily plank exercise reduces back pain and strengthens the muscles of the upper back.
It helps to burn the calories of the body effectively rather than the other exercise of the lower abdomen, such as the crumbs or the sit-ups. Doing this exercise daily strengthens your muscles and burns your calories even when you are not engage in any kind of work. At the same time, if you do a ten minute plank exercise at home before or after any physical activity, it will boost your metabolism throughout the day.
Plank exercise or any other physical activity releases a hormone called endorphins in the brain. Endorphin hormone keeps the mood fine, fresh and helps to reduces stress. This exercise relieves anxiety. If you are sitting for a long time, the muscles are struts, so plank exercise helps to reduce the stiffness in your muscles. Such activities relax your mood in an effective way.
Keeps Bone Healthy.
When you do plank exercise, your bones and tissues become stronger and healthier. Apart from this, it also improves blood circulation in the joints.
Frequently Asked Questions.
1. After leaving plank exercise does tummy comes out more?
It depends upon your routine and lifestyle. If you maintain a balanced diet along with an active lifestyle even after quitting plank then your tummy will not come out. Apart from that, it is also important to take adequate rest and minimal exercise to stay fit and active.
2. Can we breathe or not in plank exercise?
Yes, you must breathe in and out properly while doing plank exercise. Because when you take deep breath in and out you can engage entire core muscle properly. However, it also provides you energy to hold the position for more time. The right procedure of breathing is inhale from the nose and slowly exhale from the mouth.
3. Can plank exercise effect on breast size?
Doing plank exercise in regular basis provide tension on your breasts or chest muscle, as a result it reduce the excessive and unnecessary accumulated fat from your breasts. Apart from this, it also assist you to tone up the core muscle groups and boost metabolism.
4. Why do I get brushes on my elbows after the plank exercise?
Practicing Plank exercise on the hard surface on regular basis can create numbness around your elbow also can create black spots. So, if you want to avoid such condition and black spots you must brushes your elbow at least twice a week. It eradicate those spots and make your skin smooth and clear.
5. After doing cobra pose can we do plank exercise?
Yes, because cobra pose or bhujangasana is one of the effective yoga pose which assist you to reduce belly fat and also enhance your metabolism and reduce back pain. However, plank just after the cobra pose additionally create more tension to y0ur entire core muscles and provide sufficient strength to the back.
Before doing any exercise it is important to do warm up, as it reduces the risk of injury. Therefore it can be said that, plank exercise is one of the most effective exercise which has proved beneficial for your overall health and well being as well as to stay fit. You must practice different types of plank exercise in routine manner to gain maximum health benefits.
This is one of the best exercise that can be done by the people of any age. This exercise not only helps you to stay fit but also help you to rejuvenate your moods. Hope this article helped you.
However, it is also important to focus on your diet to get a positive result within a stipulated time period. If you have face any kind of problem or complication during this exercise then you may consult your fitness trainer or doctor for further suggestions.