The plank is a great friend if you’re trying to develop strength in the core, shoulders, arms and glutes. It is a great move to practice if you are a runner, weight lifter or play intense sports. The strong core means that you can get better results in these areas.
To do the plank properly you need to get yourself into a pushup position. Bend your elbows to 90 degrees and rest your weight on your forearms. Your elbows need to be beneath your shoulders so that your body forms a straight line from your head to your feet. Hold this position for two minutes if you can!
The more you hold this position then the more resilient your lower back is to injury and your abs will look great once you burn off the fat.
If you find it too tricky to start with, then you can build up by doing a bent-knee plank. Move on to a tougher plank if you can hold it for two minutes easily.
Some alternative ways of doing the plank:
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wow, this is indeed tricky. I will keep practising, thanks for the tips.
I find it tough enough to do the standard plank, let alone variations. I can hold for over 2 minutes though. Is that good?
it amazes me how easy it looks and how difficult it is to do. But the great thing is that it can be done any time you have a spare few minutes.
Love a good plank! I've yet to master any variations but I'm determined to get there one day.