Plank exercises not only reduce belly fat but also help you get a toned and healthy body without much movement.
What is Plank?
Plank is understood as exercises that keep the body parallel to the ground with your hands and feet so that the back and abdomen are not bent. A plank is a fairly simple exercise that anyone can do. Plank exercises do not require almost any space or complex equipment.
Plank exercises can affect many muscles such as the abdominal muscles, the back, the thigh muscles and the shoulder muscles. Regular practice of Plank will help the abdominal muscles and related muscles such as shoulders, arms, and back become firmer.
Usually traditional Plank is boring when you have to lie still for more than 30 seconds or longer (Plank world record is 8 hours 1 minute). With the following 5 customizable plank exercises, you will get toned, healthy abs without being boring.
- Working muscle group: abdomen, shoulders, chest, back
Effect: Muscle toning.
This is the type of plank commonly found in US special forces. Instead of lying down, this exercise requires frequent switching between your elbow and hand to keep your body lying on the floor for as long as possible.
- Working muscles group: abdomen, hind thighs, buttocks, back
- Effects: Strengthen muscles, improve balance
Starting with the basic plank, once you feel stable, begin to lift your legs up while keeping the hips and abdomen in place. Repeat 5-10 times or more on each leg.
- Working muscle group: abdomen, shoulder, back
- Effects: Strengthen muscles, improve balance
A plank with a balance surface is similar to a traditional plank. The difference with this exercise is that you need to add a leveling device. With this exercise, the longer you hold, the better.
- Working muscle group: abdomen, shoulders, back, chest
- Effects: Strengthen muscles, improve balance
Similar to plank with the same balance, plank with Yoga ball helps to improve balance and stability of abdominal muscles but to a more advanced level. You need to equip the plank ball to be able to do this exercise. This exercise requires the longer you perform this exercise, the better it is.
- Group of impact muscles: abdomen, hips, common muscles, buttocks, pelvic tibial band.
- Effects: Tighten muscles, improve injury
This exercise starts with a tilt plank. After stabilizing your position, begin to lift your legs and raise it up high but still maintain your posture. In addition to the muscle toning effect, the exercise helps increase the strength of the pelvic tibial band, which is easy to be injured when running. You can do this exercise with each leg 5 - 10 times or more.
What is Plank?
Plank is understood as exercises that keep the body parallel to the ground with your hands and feet so that the back and abdomen are not bent. A plank is a fairly simple exercise that anyone can do. Plank exercises do not require almost any space or complex equipment.
Plank exercises can affect many muscles such as the abdominal muscles, the back, the thigh muscles and the shoulder muscles. Regular practice of Plank will help the abdominal muscles and related muscles such as shoulders, arms, and back become firmer.
Usually traditional Plank is boring when you have to lie still for more than 30 seconds or longer (Plank world record is 8 hours 1 minute). With the following 5 customizable plank exercises, you will get toned, healthy abs without being boring.
1. Plank special type
- Working muscle group: abdomen, shoulders, chest, back
Effect: Muscle toning.
This is the type of plank commonly found in US special forces. Instead of lying down, this exercise requires frequent switching between your elbow and hand to keep your body lying on the floor for as long as possible.
2. Plank and hip widening
- Working muscles group: abdomen, hind thighs, buttocks, back
- Effects: Strengthen muscles, improve balance
Starting with the basic plank, once you feel stable, begin to lift your legs up while keeping the hips and abdomen in place. Repeat 5-10 times or more on each leg.
3. Plank with balance side
- Working muscle group: abdomen, shoulder, back
- Effects: Strengthen muscles, improve balance
A plank with a balance surface is similar to a traditional plank. The difference with this exercise is that you need to add a leveling device. With this exercise, the longer you hold, the better.
4. Plank with Yoga ball
- Working muscle group: abdomen, shoulders, back, chest
- Effects: Strengthen muscles, improve balance
Similar to plank with the same balance, plank with Yoga ball helps to improve balance and stability of abdominal muscles but to a more advanced level. You need to equip the plank ball to be able to do this exercise. This exercise requires the longer you perform this exercise, the better it is.
5. Plank tilts and hips widen
- Group of impact muscles: abdomen, hips, common muscles, buttocks, pelvic tibial band.
- Effects: Tighten muscles, improve injury
This exercise starts with a tilt plank. After stabilizing your position, begin to lift your legs and raise it up high but still maintain your posture. In addition to the muscle toning effect, the exercise helps increase the strength of the pelvic tibial band, which is easy to be injured when running. You can do this exercise with each leg 5 - 10 times or more.
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