Exercise should be an integral part of day-to-day activities.
Exercises help us in a lot of ways they enhance our body, keep us active throughout the day, and helps us to keep fit and stay healthy.
The Plank exercises are deemed to be one of the most effective exercises to stay fit and get abs.
These exercises not only strengthen your abdominal muscles but also has a good impact on your hips and back.
No machines or special appliances are required to perform the basic plank exercises. It can be easily performed almost by everyone.
What are the benefits of doing the plank?
The plank exercises are one of the least complex and most effective exercises. The plank exercises are excellent for core strengthening. It’s crazy how it helps you break your belly and also affects your glutes, shoulders, and hamstrings. Besides it also enhances your balance.
Here is why planks are called the WOW exercise:
- Enhances body harmony and posture.
- Enhances versatility of the body.
- Improves overall balance.
- Nourishes and strengthens your joints, bones, and spine.
- Helps to reduce belly fat and tightens your tummy.
- Lowers backache.
- Enhances metabolism.
- Reduces anxiety and tension.
- Improves overall stability and balance.
5-Minute Daily Plank Workout
1. STRAIGHT ARM PLANK
Start with your wrists directly under the shoulders on all fours, toes on the floor.
Engage your abs and move your legs back into a straight line, keep them tucked. Keep a straight line from shoulders to heels. With your hands, gently push away from the floor, you can feel the tension in your hands and glutes, stay still, hold the position for 30 to 60 seconds.
2. BENEFITS
This straight arm plank helps to strengthen your back, the rhomboids, and trapezius muscles, and increase your abdominal strength, which naturally contributes to a good stance and increases your strength.
2. REVERSE PLANK
Sit on the floor or the mat with your legs extended
Place your palms on the ground behind you and just outside your hips.
Then force the body up and raise in a straight line engage your body from head to toe.
Hold the straight position and brace your abs.do not wiggle or dip down, focus on your belly and your spine.
BENEFITS
A solid and healthy core will help you maintain a good posture in your everyday life and have ease of movement. In a wide range of sports and physical activities.
3. PYRAMID PLANK
Begin in a plank position maintaining a strong core and start pressing your hips toward the ceiling.
Keep your forearms on the mat or floor and remain on it for balance and drive your heels softly onto the board.
Keep the position promptly, and slowly return to the plank position, lowering your hips.
BENEFITS
Core exercises minimize the risk of injury, alleviate discomfort in the lower back, and facilitate proper posture.
Planks are an efficient way to stimulate your core muscles and make the most of your time spent working out.
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