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The plank is one of the most common core training exercises. Here's how to do planks the right way, and some extra-challenging variations. How to Do Planks the Right Way
This modified plank position will work your entire core, but in a less intense way, allowing you to really focus on your form. Hold for 10 seconds, then release. Repeat two more times.
From a full plank position, reach your right your arm straight out in front of you as you lift your left toes off of the ground and reach your left leg straight behind you. Half way through ...
The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. [1] [2] The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports. [3] [4] [5]
Another effective exercise is an abdominal plank because it is used when strengthening their trunk and their inner and outer oblique of their core. This exercise is performed by being facedown, legs straight with their elbows bent, and holding the exercise in place by putting their weight on their forearms. [9]
This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell.
Canadian athlete and extreme planker Dana Glowacka has set a new world record in the female category for longest plank after 4+ hours. Watch how she did it.
The main muscles used in this exercise are the anterior deltoid and the biceps, but the abdominals, chest, shoulders, lower back, and glutes also play important roles. [ 2 ] As the planche is a demanding position, athletes train for it with a progression of simpler moves, advancing to the next when they have gained mastery of the intermediate ...