The planks can be performed as a classic strength move from short and static to minutes-long and dynamic.
The benefits of the plank, as the ultimate full-body pose, can be seen in toning your abs, legs, back, butt, and arms and improving your posture and stability. The planks are excellent when are combined with other strength exercises.
They are, also super multipurpose and you can modify them to add extra movement and get your heart rate up faster.
How to do:
–Each week, start with the first challenge and repeat it until you do it perfectly
–Proceed to the next one.
–Adopt it to your own pace and skill level, but put in some work each day and complete the progression by the end of the week.
–Fix your form: – planks can make a form or break the exercise, according to New York City celebrity trainer David Kirsch. When you perform plank your body should form a straight line from heels to head.
–Start: Standing up straight with your feet hip-width apart. You should pay attention to the muscles you need to engage to be centered.
–Perfect your position: Lie on the floor face down and plant your forearms directly under your shoulders. Squeezing your glutes, come onto your toes.
–Start the timer: Hold the plank position for 20 to 30 seconds or longer. When you need rest, come with your knees to the floor for a few seconds.
Boost endurance: Stop and reset when you feel any shoulder or lower back pain during the holding of your static plank for longer.
Master 30: Aim to hold your plank for half a minute without resting.
Add 15: After 30-second plank, rest in a Downward Dog position for five seconds, then return to plank and hold for another 15 seconds or more.
Hit the minute mark: Aim to hold a 45-second plank, rest in a Downward Dog and perform another 15- to 30-second plank.
Go for 90: Stay in plank for at least one minute, then rest in Downward Dog if you need to, return to plank and hold another 30-second plank.
Switch it up: Perform the following variations (do each for a minute).
Move the center of mass: Starting from a forearm plank, drop your left hip so your left thigh grazes the floor. Returning to the starting position, drop your right hip. Alternate both sides.
Test your balance: Extend your right arm straight out in front of you, keeping your straight form. Return to starting position, then extend your left arm. Repeat extending your right and left legs alternating them.
Change levels: Begin in a forearm plank. Pressing up onto your right hand, then onto your left, and come into a high plank. Return to the forearms and repeat the pattern, alternating the starting arm.
Source : www.health.com