Different Types Of Planks And Plank Workout Benefits
Plank is a compound exercise that engages major as well minor muscles of the body to enhance overall fitness. It is essentially indulged in to strengthen and tone the abdominal muscles and build six-pack abs. A plank workout is challenging, effective and energising. The benefits of doing planks can be noticed on your overall body just after two to three weeks of continuously practising it.
The ab-burning movement is believed to be invented by Joseph Pilates, the legend who created Pilates. He introduced it as a part of his Pilates training system and was then called the ‘leg-pull front’. Over time, there were various types of plank exercises introduced after realising the numerous benefits they had on the human body.
Let us have a look at how to do planks correctly, the benefits of planks and types of planks-
How To Achieve The Correct Plank Form?
It is essential to perform a plank correctly as doing it incorrectly can cause damage to your back. Doing it in the correct form generates the maximum advantage of planks and also reduces the risk of cramps or injuries. Below are some tips that can help you achieve the correct plank form:-
- Keep your back as straight as possible during the forearm planking. Not doing so can put pressure on some other muscle group rather than your core.
- Do not let your hips go too high or too low and try to keep your body straight from head to the heels throughout the plank exercise.
- Make sure to engage your core when performing any variation of planks.
Benefits Of Planks
Core training is very difficult and building a strong core is a lengthy process. This is where planks come into the picture! When enhancing your core strength, different types of planks play an important role. There are many advantages of planks for the abdominal muscles and thus it is a favourite of personal trainers, bodybuilders, athletes, and fitness enthusiasts.
Let us explore the benefits of doing planks everyday:-
Enhance Your Core Strength:
Plank exercise benefits the abdominal muscles in a great way. The other two minor muscles it benefits are the rectus abdominis and transverse abdominis. The former one is responsible for forming abs and is directly affected by the benefits of doing planks. The core is used too much on a daily basis and plays an important role in all the weightlifting work. The benefit of doing planks everyday is that it pushes and enhances your core to its best potential.
Burn Belly Fat Quickly:
Another advantage of plank exercise is that it helps you lose belly fat quickly. It is a good calorie and fat-burning exercise. By following a healthy diet and indulging in planks daily, can increase the benefits of planks tenfold. With planks, the belly fat is targeted directly as it engages the core muscles in the workout.
Enhances Balance And Flexibility:
Balancing plays an important role in daily life as well as planking. The benefits of doing planks extend to improving the balance to perform daily tasks and other exercises better. Since planks engage many muscles of the body at once, it also enhances your flexibility.
Reduces Mental Stress:
The advantages of plank exercises are not just limited to the physical aspect of your body. Planks are also known to reduce your mental stress. Indulging in a successful plank set can make you feel strong and relaxed. Some researchers say that plank exercises benefit in releasing hormones of happiness and make you feel calm.
Improves Posture And Boosts Energy Levels:
A plank workout benefits in reducing the extra belly fat and building a strong core. As and when your body loses the extra fats, it also enhances its posture. Plank exercises benefit in boosting the energy levels of your body too as it engages various muscles of your body and reduce the tension in those muscles.
Provides A Full Body Workout:
During a plank exercise, your body weight falls on your feet and elbows. It activates several muscles in your body, from head to toe and not just your upper body. Plank workout benefits in toning your shoulders, arms, back and legs, making it a full-body workout.
Types Of Planks
There are different types of plank exercises depending on the intensity of the movement involved in it. From beginner to advanced, all fitness enthusiasts can indulge in a plank workout and reap the benefits. It is helpful at all levels of training and thus is important to indulge in.
Here, we bring to you the various types of plank exercises you can practice on a daily basis-
High Planks is a great type of plank exercise for beginners. It is one of the easiest to do and works on various muscle groups at once such as the core, hips, legs, arms and shoulders. Learn how to do this type of plank exercise:-
- Start by sitting on your knees and placing your hands on the ground, shoulder-width apart.
- Keep your arms straight directly underneath your shoulders.
- Push back your legs so that you are inclined in a push-up position.
- Make sure to distribute your weight on your toes and hands.
- Engage your core and hold this position for 30 seconds to 60 seconds.
Incline Plank is a different type of plank that requires less strength than regular plank since it is performed in an inclined position. This type of plank exercise is suitable for beginners and benefits the core muscles. Learn how to do Incline Planks:-
- Stand straight in front of a chair or a table, then lean down and place your forearm on it. Make sure that you are inclined at atleast 30 to 45 degrees.
- Now, lift your knees off the ground and push back your legs to form a straight line from head to toe.
- Make sure to put the pressure of your body on your toes and forearms.
- Hold this position for 30 to 60 seconds.
Kneeling Planks is one of the best core muscle exercises for beginners and females. It is a type of plank that engages the core muscles and back. Learn how to do Kneeling Planks:-
- Start by sitting in a knee push up position.
- Make sure that your forearms are slightly shorter than shoulder-width apart, your arms are directly below your shoulders and your legs are behind you.
- Keeping your back straight, brace your abdominal muscles and hold this position for 30 to 60 seconds.
Like the other different types of planks variations, Reverse Planks strengthen the core and muscles. It also works on different muscles such as the lower back, quads, glutes and abductor. Learn how to do this type of plank exercise:-
- Sit on the floor, with your legs extended straight in front of you.
- Put your hands on your sides, fingers pointing outwards. Push yourself off the ground till your hands are fully extended.
- Make sure that your knee is straight and your body is in a straight line from head to toe.
- Engage your core muscles and hold his position for as long as you can.
Reverse Plank Leg Raise
Reverse Plank Leg Raise is a type of plank that requires a lot of practice and balance. It works better than the normal reverse planks in strengthening your core and arm muscles. Learn how to do this different type of plank:-
- Hold your body in the reverse plank position.
- Instead of holding this position, raise each of your legs alternatively until you feel the clench in your ab muscles.
Crouch Hover Planks
Crouch Hover Planks is another basic type of plank exercise for beginners that can help boost abdominal strength, improve balance and posture. Learn how to do this plank for weight loss:-
- Start by holding your body in a tabletop position, on your hands and knees.
- Place your legs behind and knees on the ground.
- Now, slowly lift your knees off the ground so that your body weight falls on your toes and hands.
- Hold this position for approximately 30 seconds to 60 seconds.
Indulging in Rocking Planks helps build a stronger core, flatten your stomach and increase mobility. It is one of the most beneficial types of planks that requires great arm strength. Learn how to do this arm strength exercise at home:-
- Start by holding your body in a plank position. Make sure that your arms are below your chest shorter than shoulder-width apart.
- Keep your back straight and distribute your weight between your toes and hands.
- Now, tighten your core and push your upper body forward by rising on your toes.
- Immediately go back to the starting position.
- Rock back and forth as many times as comfortable.
Elbow Planks Or Traditional Planks
It is a standard type of plank exercise that offers numerous advantages! Elbow Planks benefit in toning the muscles, improving posture, flattening the tummy, strengthening arms and shoulders and fortifying the core. Learn how to do Elbow Planks:-
- Get into a push-up position on your forearms, with your legs extended straight behind you supported by your toes.
- Hold this position for as long as you can.
Side Planks benefit in strengthening your core and work on the obliques. It also targets hips, arms and shoulders and enhances balance. Learn how to do this different type of plank:-
- Hold your body weight on the right side of your body on your forearm.
- Keep your legs extended and piled from hip to feet and keep your other arm on your body.
- Keep your torso straight in line, tight your abdominal muscles and hold into this position for the desired amount of time.
Plank Hip Dips
It is a modified version of Elbow Planks that involves hip rotation to further work out your core muscles. Plank Hip Dips benefits in strengthening the abs, obliques, lower back and help to trim down your waist. Learn how to do this plank for weight loss:-
- Start in a low plank position. Keep your body in a straight line, elbows bent and under your shoulders and feet a hip-width apart.
- Now. slowly rotate your hips to the right and dip your body almost to the floor.
- Resume the starting position and repeat the movement on the left side. Keep alternating sides until the set is complete.
It can be said without a doubt that the benefits of planks are unlimited. From boosting your energy levels to improving your ability to perform other exercises better, it does all. To reap the advantages of planks, it is advisable to indulge in them on a regular basis.