Plank exercises are great for beginners looking to start working out and getting in shape. Whether you’re trying to build up your core or increase your overall body strength, planks can help you achieve both of these goals with minimal equipment and effort. To get started, read on to learn the best plank exercises for beginners.
Plank exercises are an effective way to strengthen your core and improve your posture, but they can be challenging to do correctly. If you’re starting with this popular exercise, follow these tips to get the most out of planks and make them easier on your body.
You’ll notice that your body gets stronger as you continue doing planks. It feels better overall because planks engage multiple muscle groups while also improving balance, coordination, and endurance.
These plank exercises are great for beginners, but even advanced exercisers can benefit from challenging themselves with new plank variations!
What is Plank?
A plank is a classic exercise that strengthens your core and is easy to do anywhere. Why planks? They’re an effective total-body exercise and are one of the best ways to fight low back pain. Planks also increase flexibility in your shoulders, hips, ankles, and wrists (all good things). Like any exercise program, consistency is key.
Start with 30 seconds per day and work up as you get stronger. Here are three plank challenges for beginners: 1) Hold your plank position against a wall with your feet on the ground or 2) hold plank position on your hands while supporting yourself on only one arm or 3) move out of the pushup position by supporting yourself on just two fingers or four fingers instead of all five fingers.
Be sure to keep your neck long and chin tucked toward your chest to protect it from strain.
Why Should You Start Doing Planks?
Exercise is important in maintaining a healthy lifestyle, but it’s also crucial to find time for it. Unlike running or other high-intensity exercises, planks are low-impact and you can do them almost anywhere. They don’t require any equipment and they can help improve your posture and stabilize you during physical activity. There are many plank variations to try depending on what part of your body you want to focus on.
A plank challenge for beginners is to hold the position for 30 seconds at a time, gradually working up to 60 seconds. You can mix up the length of time and add variation by doing planks with your hands raised above your head, with one leg lifted off the ground, by lifting weights off the ground, or rotating from side to side. You might be surprised how quickly you get stronger!
How Often Should You Do Planks?
There’s no minimum or maximum amount of times you should plank each day, but know that less is more when it comes to doing these moves correctly. Start with a few sets of 10-second planks, and then add more time as you get stronger.
The plank challenge for beginners is just the right exercise to start with because it’s easy enough to do without feeling discouraged yet challenging enough to provide some muscle burn.
Try this beginner workout three times per week for two weeks For five minutes total, try this circuit: Do 30 seconds of squats followed by 30 seconds of pushups (or planks) followed by 30 seconds of lunges. Repeat this circuit twice before finishing up with one final round consisting of only pushups (or planks).
What are The Benefits of Planks?
The plank is not just one of those boring core exercises. It’s one of the best overall full-body, compound moves you can do to build strength and improve stability. The biggest benefit is its ability to strengthen core muscles while also improving balance and posture. Your front side, backside, triceps, quads, and glutes all get worked hard while doing planks!
But don’t worry if you can’t hold a plank for more than 30 seconds on day one, because like any other exercise it takes time to develop the necessary skills. So be patient with yourself and give your body time to adapt before you begin increasing the duration of your planks.
When Can You Start Doing Planks?
Before you start doing planks, there are a few things you should know about them. Planks can be an intense exercise and if you do not warm up beforehand, you may end up hurting yourself. If you are new to working out or have a medical condition consult your doctor before starting any new fitness routine. You also want to make sure you have the right form.
You want to keep your back flat and extend one arm straight out in front of you with the other arm behind you supporting your back. Make sure your hips are at a 45-degree angle from the ground so that your abs, arms, chest, shoulders, and legs all work together during this workout. Your neck should always be in line with your spine and don’t forget to breathe!
What if I Have Bad Nnees or Another Injury?
If you have bad knees or another injury and still want to do a plank exercise, there are other options. A chair plank is a great alternative because it requires no floor space. It’s also much less strenuous than a traditional plank and won’t place as much stress on your joints. And unlike a traditional plank, which uses just arm strength, a chair plank also works in your core muscles so you feel more stable and balanced. The next time you see someone doing a chair plank instead of a traditional one, don’t be afraid to ask them why they decided not to do the traditional version. You might find out they have injuries or problems with their feet that prevent them from doing the original form.
10 Plank Variations for Advanced Trainees
Planks are perfect if you’re looking to put your core through its paces while working other muscles, too. Here are some plank variations to consider as you continue building strength. Remember, the more difficult the variation, the less time it should be done for. For example, doing a handstand hold for 5 minutes is not advisable. You can do this anywhere and any place! If you want to see how many reps of each variation you can do with good form, set a timer on your phone or watch and try them out today!
1. Half-Plank Variation
Place one arm straight down under your chest and one arm straight out in front of you at about a 45-degree angle from the ground. Do this exercise by holding your position for 20 seconds before switching arms.
2. Tabletop
Place your hands on top of one another directly below your shoulders. Keep your back flat so that only your toes and forearms touch the ground. Your feet should point straight ahead or slightly outward. Lower yourself until your elbows are bent at 90 degrees and then raise yourself back up to starting position by extending your elbows (elbows stay close to sides). Do 10 repetitions.
3. Side Plank
Lying on one side, prop yourself up onto the outside edge of one foot while resting your weight on both forearms. You should keep your head, hips, and shoulders aligned in a straight line. The goal is to work on balance while giving your abs an intense workout. Hang on here for 30 seconds before turning and repeating on the other side.
4. Front Plank
Beginners may find the front plank easier than full planks because they have their hands supporting their weight rather than the entire upper body. To perform, lay on your stomach with your arms extended straight out in front of you and lower yourself forward so that your body forms a triangle shape with just your feet and fingertips touching the ground. It’s important to make sure that when lowering forward you tuck in your chin to avoid neck strain.
5. Reverse Plank
Start on your stomach and push yourself off the ground so that your weight is supported by your feet and hands. Your body should be perpendicular to the ground. When doing this exercise, don’t overarch your back.
6. Clamshell
Lie face down on a mat with legs extended behind you and knees together and heels touching each other, as well as your palms facing down into the mat. Bring right knee towards chest then extend leg away from the body. Bring left knee towards chest then extend leg away from the body. Repeat movement alternating from side to side for 10 repetitions.
7. Dead Bug
Lay on your back with your arms above your head and legs stretched out along the floor. Lift your right arm and left leg simultaneously, reaching toward the ceiling. Now reverse and switch, with the other leg, for instance, and then repeat the whole exercise. Continue lifting alternate limbs in a crisscross pattern until the set is complete.
8. Handstand Hold
Stand next to a wall with two fists placed on the wall shoulder height apart and walk forwards until you can lean against the wall and jump upwards holding onto the wall. Once you’re in the handstand position, use your abs to pull yourself back up to the wall. Remember, the more difficult the variation, the less time it should be done for.
For example, doing a handstand hold for 5 minutes is not advisable. Doing plank exercises strengthens the body and builds endurance, but it should be combined with proper nutrition to achieve the best results. Have fun with these plank variations and enjoy your gains!
9. Superman Plank
This exercise requires some serious core strength. Starting in a low pushup position, with your weight on your hands and toes, lift your torso and place your hands on the ground six inches to the side of your body. You’ll now look like Superman flying through the air. After a five-second pause, lower yourself down to the start position. Repeat 12 times.
