Planks are a comprehensive exercise for the entire body, focusing mainly on the abdomen, but also toning the arms, back, hips and glutes muscles. In fact, the plank can be regarded as one of the best ‘look-good’ exercises because it has an impact on all the muscles in the core, including the abs, oblique, back and hips.
What Is the Plank Position and How Do you Go About It
Start your planking workout in a push-up position. The only difference here is that the elbows are bent and your weight is rested on your forearms. Your body should be in a straight line from shoulders to ankles. Brace up your core and hold the position for 60 seconds coupled with deep breathing.
Continuing the basic plank exercise, lie on your left side keeping your knees straight. Prop up on your left elbow and forearm and raise your hips till you come to a straight line from ankles to hips. Contract your abs and breathe deeply, holding the position for 30 seconds.
Take a side plank position with your left elbow below the shoulder. Contract your core and raise your right leg as high as possible, maintaining the correct plank position. Flex your foot with your toes pointing down. Lower your leg and repeat. Switch sides and repeat the workout with your left leg.
Start with a push-up position, placing hands on the floor beneath the shoulders and keeping your arms straight. Bring your feet together, straighten up your legs and put your weight on your toes. Align your body in a straight line from ankles to head. Brace your abs and squeeze your glutes, maintaining the position for 30 seconds.
Start with the same position as in step 4. Drop down your back and shoulder blades to form a straight line from your head to ankles. Lift your right hand and tap your left shoulder, making an effort to keep your hips straight while you do it. Repeat the planking fitness exercise with the left hand and right shoulder. Keep alternating for 30 seconds.
In this step, again begin with a push-up position with your hands on the floor beneath your shoulders and arms stretched straight. Set your feet a bit wider than your shoulders, keeping your legs straight and your weight on your toes. Raise your right arm and point the thumb up. Hold for 10 seconds before switching over and performing with the left arm. Remember to keep still while doing the exercise.
This step-by-step plank position exercise for abs requires determination and perseverance on your part. Planks for women tone up the body, help you burn calories, improve posture and may even alleviate back pain. You can experiment with plank positions and stick to one that suits you best for the daily challenge. Get going ladies; you know you can! *This article has been certified by Gold's Gym experts.