Plank Exercise

1. How to do Plank exercise When you’re out of shape, starting a new fitness routine can be hard. You might feel embarrassed by your body, or perhaps you don’t even know where to begin. Don’t let your lack of experience or know-how prevent from adopting a healthier lifestyle, though. Getting into shape will not only increase your life expectancy and ability to tackle day-to- day activities with ease, but it will also improve your overall quality of life and leave you feeling confident and happy. Flip through any issue of Men's Health, and you're almost sure to find a demonstration of the plank. That's because it's one of the best exercises for building core strength Plank exercise is a very popular core strength exercise performed by women in gyms and exercise classes world-wide. How to do plank Exercise Lie flat on the floor face down and lift yourself up on your toes and forearms as you can see on the picture to the right. Make sure to keep your back straight and at one line with your neck and head. Hold this position while clenching your stomach muscles in and breathing normally. In a matter of seconds you will feel a massive strain in your abs. Hold for as long as you can and slowly lower yourself to the mat. Repeat this up to 3 times per tummy workout. The Plank the plank pose is a personal trainer favorite because it is simple enough to perform anywhere and it works your body’s entire core. It also can help to elongate the spine, strengthen the arms and wrists, and increase balance. To Perform a Modified Plank: Begin by facing the floor on your hands and knees. Inhale and draw the body up

2. and walk the hands forward until you are on your toes, and your hands are beneath your shoulders plank exercise for abs. Tighten your stomach muscles and try to maintain a straight line from your shoulders all the way to your heels. Exhale and breathe slowly with the neck relaxed and the eyes looking toward the floor. Hold the pose for 15 seconds, and then release. Repeat 2x. Plank with Leg Lift Start in the same plank position (photo 1) as above with your forearms and toes on the floor. Slowly raise one leg 5-8 inches off the floor (photo 2) Count to two and slowly lower your leg to the floor. Switch legs and repeat. Do about 2-3 sets of 10 reps. Plank with Arm Lift Start in the same plank position (photo 1) as above. Carefully shift your weight to your right forearm. Extend your left arm straight out in front of you. Hold 3 seconds while keeping your core tight. Slowly bring your arm back to starting position. Switch arms and repeat. Do 2-3 sets of 10 reps. Modified Plank with Leg Lift to make this exercise a bit easier, you can perform the movement on your hands, rather than your elbows Forearm Plank This variation, also one of the most common ways to side plank exercise, is slightly easier than holding the body up with just the hands. Place the forearms

3. on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. If flat palms bother the wrists, close the hands into fists or hold them in a prayer position.