BEGINNER planks

Planks are a foundational exercise that work the full body. Yep, you heard that right. Planks strengthen your core, upper body (arms, shoulders, chest, back) and your lower body (quadriceps, hamstrings, glutes, and calves). You hit every major muscle group with the plank exercise. With so many plank variations to choose from you will never get bored of the plank! The greatest part about planks is the fact that you only need your own bodyweight to perform them which means you can plank anywhere anytime! With continuous and consistent practice, you will start to see the difference in your toned bod and feel the difference in greater strength. The physical benefits of planks are strength building, muscle definition, improved stability and balance. Other benefits include improved posture, faster metabolism, and will make you feel happier, be in a a better mood and get better sleep.

Start by practicing one of the foundational planks by holding the plank for at least 20-30 seconds. Start here for at least a week. By the second week you will want to challenge yourself to at least 45 seconds and continue to work your way up. Time yourself each day to see how long you can hold the plank. Setting goals and tracking your progress will help you increase your chances of getting stronger quicker and more efficiently. You can do multiple planks at a time or start with one. The static hold of a plank is called an isometric plank. By holding the plank you are using your intrinsic core stabilizers to keep your body stable and in proper form for a certain amount of time. Believe me, a plank hold will still break a sweat!

Isometric Planks

Holding the plank position for a certain amount of time. The recommended time for a plank hold is at least 30 seconds. The beauty of planks is with continuous practice you will find yourself holding a plank for longer and longer with each try.

Start by practicing the foundational planks below and then you can add other elements for additional strength and cardio.

Forearm Plank

Bring forearms down onto the mat with elbows aligned underneath the shoulders. Feet positioned hip-width apart or wider - the wider your feet the easier it will be. Brace your core and glutes together as you lift your hips. Make sure the spine is in a neutral position meaning there is a straight line from your head to your toes. Keep core and glutes engaged throughout the isometric hold.

Extended Arm Plank

Begin by placing hands on the mat with wrists aligned underneath the shoulders. Bring feet hip width apart. Raise your body up keeping the core and glutes engaged throughout. Make sure spine is in a neutral position with a straight line from head to toe.

Bear Plank

Start in quadrupled position (hands and knees on mat). Make sure wrists are aligned under the shoulder and knees aligned over hips. Dig your toes into the mat, engage your abs and bring your knees an inch off the floor. Make sure to maintain a neutral spine by engaging the abs and squeezing the glutes.

(Forearm) Side Plank

Lay on your side with your forearm perpendicular to your body and elbow aligned underneath the shoulder. Stack feet on top of one another or you can keep one foot in front of the other. Brace your core and glutes as you lift your hips up. Keep the hips lifted and maintain a neutral spine.

(Extended Arm) Side Plank

Lay on your side placing your hand on the mat with the wrist aligned underneath the shoulder. Stack your feet on top of one another. Brace your core and glutes as you lift your hips up. Keep the core tight throughout the isometric hold and keep the hips lifted in a straight line from head to toe.

Star Plank

Start as you would for an extended arm side plank. Lay on your side placing your hand on the mat with the wrist aligned underneath the shoulder. Stack your feet on top of one another. Brace your core and glutes as you lift your hips up. Engage the abs and raise the top leg forming a star with your body.

What are you waiting for?! Let’s get down to the ground and plank it out!

Want more plank challenges? Check out www.flyhifitness.com/challenges for follow-along plank challenges!