The plank is one of the best basic bodyweight exercises. Let’s get into why it’s so good, what you should pay attention to and how to get up to holding your plank for 120 seconds in our 30-day plank challenge.
What is a Plank?
The plank is one of the oldest, as well as the best, exercises that use no extra weight. It’s also called a front hold or abdominal bridge, since it stabilizes and strengthens your entire torso.
For a basic plank, support yourself on your forearms, stretching out to your full length with your toes turned under.
Now your body is in a straight line from head to heels, and all you have to do is hold this plank position. Make sure you keep your body straight: take the time to practice in front of a mirror first! It’s pretty common for people to think they’re doing it right even though their hips are actually too high or too low the whole time. If you hold your hips too high, the exercise won’t be enough of a challenge and it won’t improve your fitness. If your hips sag too low, you’ll put more strain on your lower spine, which can lead to back problems.
Once you’ve found the right height, concentrate on actively engaging your abdominal muscles. Even in the middle of a 30 day challenge, plank core tension will keep your hips from sagging.
Tip: Get an extra serving of energy and protein with a Whey Shake after your workout, so you’ll be ready to tone your muscles again the next time plank day rolls around.
Our Tips: Up for a challenge and want to work more on your lower body fitness? Take a look at our in-depth articles on lunges and squats for leg day!
The plank is an effective basic exercise for bodyweight workouts.
It stabilizes and strengthens your core.
Regular planks improve your posture and physical awareness.
The plank is also helpful for strengthening your back and relieving pain.
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