For beginners, the key to planks is breaking it down into easy-to-follow steps.
Learn how to do a plank correctly, with tips from trainers.
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Planks require diligence and care, and for those new to the movement, they can be intimidating.
assistant fitness manager atCrunch Fitness
Fortunately, breaking it down into easy-to-follow steps is the key to perfecting planks for beginners.
With practice, however, the moveand its many interactionswill become easier over time.
Below, trainers explain how to do a plank, which mistakes to avoid, andplank variationsto try out.
Before you know it, youll manage a3-minute plankwith no sweat.
What muscles do planks work?
Planks also help you buildfunctional movement patternsover time.
Better yet, you’ve got the option to perform planks just about anywhere and without equipment.
The only thing that it calls for is the proper form.
Otherwise, you wont make the most of the move and, ultimately, waste your time.
assistant fitness manager atCrunch Fitness
But, according to Harling, this can mitigate thebenefits of planksand potentially cause some back pain.
This can help you maintain a flat back and prevent your hips from sinking towards the ground.
I cant say everyoneshouldhave their arms right here or elbows there.
Its one of those things that should feel natural when youre trying to squeeze your core.
How long should you hold a plank?
On average, a beginner should aim to hold a plank for 15 to 30 seconds, says Ewing.
But, she says it only counts if youre holding the plank with correct form and without movement.
You should be one long line from your head to your toes.
The same goes for advanced planking, which Ewing defines as holding a plank longer than one minute.
How often should beginners do planks?
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6 other plank variations for beginners
1.
How to do a straight-arm plank:
2.
Side planks are great for the obliques, Ewing says.
How to do a side plank:
3.
How to do a reverse plank:
4.
How to do a side-to-side plank:
5.
Plank jacks
Want to add some cardio to the mix?
Theyll elevate your heart rate real quick.
Then you hop your legs in and out, all while maintaining a neutral spine and plank position.
How to do a plank jack:
6.
How to do a plank push-up:
Benefits of planking
1.
Tightens and strengthens core
So why do planks?
For one, planks help tighten and strengthen the core, aka your abs, like no other move.
Having a strong core is essential for, well, everything.
Improves posture
If you spend an ungodly amount of time hunched over a computer (same!
), youll be happy to learn that beginner planks and plank variations help with posture and stretching.
You heard the experts, people.
Get your plank on.
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