Introduction

In this article, I will explain the benefits of exercise, using which you will strengthen your body muscles like iron and you will be able to give strength to your bones like steel.

I am talking about the benefits of Planck exercise which is a core exercise. By doing this exercise, there is a lot of effect in your body core muscles so that you can benefit from your health a lot.    

Here we will know what is the plank, how is the plank, how to do a plank exercise, and the benefits of plank exercises. So let's know about this amazing plank exercise.

Also Read: Top 9 Health Benefits of Bile Salts

Also Read: Stunning Benefits Of Kalonji Seed

What is plank

Plank is one type of isothermic exercise that is performed by gymnasts, athletes, exercisers, and martial artists often do.

There are several benefits of plank exercise. It is also called core exercise. By doing this exercise, every muscle of your body is strong, due to which your body fitness is very well. 

Every athlete's trainer suggests this exercise. Doing this exercise helps to keep your mind fresh. By doing plank exercise, you can boost your immunity power.

Also Read: 20 Wonderful Benefits Of Barefoot Walking

Variation of plank 

There are different types of plank exercises, here I will tell you the variations of 43 plank exercises.

1. Standard plank
2. Low plank
3. High plank
4. Bear plank
5. Extended plank
6. Body saw plank
7. Plank Pike
8. Side plank
9. Side crunch plank
10. Up-downs plank
11. Alternating single leg plank
12. Alternating single arm plank
13. Superman plank
14. Side to side plank
15. Knee to elbow plank
16. In-outs plank
17. Plank Jacks
18. Mountain climbing plank
19. Swiss ball plank 
20. Swiss ball high plank
21. Swiss ball high plank on the wall
22. Buzzsaw plank
23.  Feet on a swiss ball plank
24. Pot stirrer plank
25. Swiss ball plank pike
26. Swiss ball knee tap plank
27. Plank roll-out
28. TRX plank
29. TRX low plank
30. TRX knee tucks plank
31. TRX pike plank
32. Cable row plank
33. Side cable row plank
34. Cable press plank
35. Plate stack pass plank
36. Plate puss/pull plank
37. Reverse plank
38. Hip dips plank
39. X-plank 
40. Plank walk-outs
41. Side plank with kettlebell
42. Side plank with press
43. Kettlebell pull through Plank

How to perform a good plank 

Ten different variations that you can add to your plank exercise let's start by

Low plank

hare in this video he is doing here called scapular protraction by moving forward or by pressing the ground with a low plank you will move your shoulders outwards to the sides and forward where you look at this shape. 

Basic on any plank when you look at the ground now as opposed to the retreat I do hereby pulling my shoulders shoulder together and back this is not good for a normal plank you want to focus on pressing the ground and letting those shoulder blades come close to each other so we were told to look at the first plank.

Elbow starts on all fours and descends to the elbows and elbows extends to the legs and extends to the toes. Now you are only on the toes and elbows and forearms at this point you want to insert the spine by sucking it in the same way. 

If you could wear tight jeans and press the glutes and press the elbows firmly on the ground to prevent most of the people want to sink like this to straighten their bodies their unhealthy if you do that you retract your a safe and effective form of the shoulder-blade wood surprisingly reduces the scapula by shrinkage the elbows

High Plank

The next we are going towards the high plank also known as the right-hand plank so here you will be climbing into your toes as before but it sits on top of this pressure which is different from the lower plank.

Because it puts a lot of pressure on your triceps shoulders and the muscles that connect to the elbow there is one thing you can say that some people are tempted to look forward to. 

Which is not good for putting the necessary pressure on your cervical spine so instead of keeping your head neutral down the plank this is the only plank.

Reverse Plank

I will show you which is unusual which means you look up at the ceiling because for this you rest on your heels tightening your hips above the ABS and shrinking down on the floor with your triceps and shoulders will also bring back your shoulder blade.

This means this is the plank I show you where you don't waste time pulling back and letting your shoulder meet together.

The Side Plank

One that emphasizes the issues on this board lying on your side you put your weight on the elbow and arm of one arm and look to the side using your ties and thighs.

You lift your buttocks and leg to the ground remember that this is a one-sided plank or one-sided so make sure you work both sides.

Extended Plank

This is a different form of plank that will put force on your abs even your lats muscle and your back so start with the arm straight or high plank and move your hands forward.

So that they are in front of your head this will put a lot of pressure on your abs to hold them in this position and you will feel a little more in your lats on the side of your back as you raise your hands more as you press those thin plan muscles.

Plank Lean

Plank lean is good for building strength and wrists so start with a straight hand arm with your fingers pointing slightly outwards lean your weight forward and you will feel pressure on your front deltoids in front of your shoulders and wrists this is exercise leads to anyone who wants to pursue the planche in the future?

Unilateral Plank

Unilateral planks are on one side plank and it is one of the most popular and simple planks when you lift one leg on the right side but there are other variations such as lifting one arm when you do this you will find that you need to lean the contrary side of your raised arm to look maintain the balance you can also widen your foot stance to make it easier. 

Contralateral Plank

The contralateral plank when you raise the two opposing sides and I will show you what I mean here the lower plank.

I will uplift my left arm and right leg at the same time this is a contralateral movement that holds in this position for as long as possible and you will find that it is balanced. 

That after making one side you make the opposite side so now raises my right arm and left leg

Instability Plank

Instability plank is exactly what sounds like you will make yourself unstable here I make an unstable front-end by placing his hands on the medicine ball and you can see that he is just shaking a little because all the time you are holding a plank as well as tightening ABS glutes moving the scapula.

You are also fighting with the balance now is another thing you can do to lift the feet onto the exercise ball and that will make it a little different. 

Because now you are striving to maintain balance and contact with your lower part and I find that it puts more pressure on the core than lifting and making an unstable front end.

You can challenge yourself by lifting your arms and legs. as you can see here he is struggling with an exercise ball and soft bows and I don't know. 

If that made it too hard for me but man it was a struggle I have to work on all my planks but mostly this is right.

Wall Plank

The wall plank is done by placing your hands on the floor in front of the wall and then moving your feet up against the wall holding the tightening core position as usual but you will be able to find that most emphasis is on your shoulders.

You know your arms. it can also move upwards like a wall this emphasizes shoulder strength and this leads to wall handstands where you have. 

I hope it helped you make sure you incorporate at least one of these play variations every time you read your theme and progress from light boards to hard boards to see how it goes.

Top 10 Marvelous Benefits Of Plank Exercise

 

1. Strengthens core muscles

The major muscles of the core are located in the abdomen and middle and lower extremities, and the edges include the hip and neck. 

Functional movement highly depends on the core. The plank is an exercise that helps to increase the strength of our entire body, in particular, it provides a lot of strength to the core body.

The core body includes rectus Abdominis, external oblique, psoas, Pectinous, Sartorious, Lliacus, adductors, rectus femoris, erector Spinae, multifidus, gluteus medius, gluteus minimus, Gluteus Maximus. Doing plank exercises provides a lot of strength in all parts of the body.

2. Strengthens spinal cord and reduce back pain

If you are suffering from backbone pain or back pain, then you should regularize the plank exercise because the plank exercise is a very effective exercise for your spine's back and back pain.

Plank brings strength to the spinal cord and reverse plank is the best exercise to reduce back pain.

3. Improve body posture

Many people appear very upset about their body posture, due to working at one place more people see their body leaning forward. 

Due to this, whenever they are standing somewhere, they find their body bent forward, due to this, pain starts in their back and also in the spinal cord.

To avoid all these problems, you regularize the plank exercise so that you can improve the posture of the body by strengthening your spinal cord and body muscles.

4. Improve Mood

Many people look very mentally disturbed about their work and their domestic problems, due to which they feel stressed and mentally weary.

They need exercise to keep their mood fresh and a plank exercise is a great option for them because plank exercise improves mood by diverting the mind from the problem and make you feel relax by stretching muscle groups.

Also Read: How Did You Get Out Of Your Depression?

5. Improve Body Flexibility

Plank exercise helps in increasing your body flexibility so that you can avoid the injury caused due to stretch of many muscles.

Because when you do a plank exercise, it shows a lot of effect in your core muscles, which are important muscles of the body, which helps you to do a lot of work. 

If you are an athlete, then you must do plank exercises because doing plank exercises improves the flexibility of your body's core muscles, because of this, you will be able to do every exercise properly and avoid Stretch muscle and injury.

6. Burn belly fat quickly

Increasing abdominal fat is a pandemic in today's era, due to which many people look troubled. Due to increased abdominal fat, many diseases can also be faced such as diabetes, hypertension, etc. 

The only way to reduce belly fat is to do regular exercise, it detoxes your entire body along with reducing your belly fat, especially the plank is an exercise that almost affects your whole body.

It is very effective in the core muscles, from which your stomach also comes. Exercising plank burns your abdominal fat in a very good way and allows you to make your proper body shape. 

The plank exercise can be very effective in reducing the fat of your buttocks, which makes your body look beautiful in shape.

Also Read: 22 Foods to reduce belly fat

7. Helps To Making Abs

A lot of people go to the gym to get their body abs right, yet they fail and spend a lot of money to get their body shape still not successful.

But a plank is an exercise that helps you The Proper helps a lot in creating shape, without spending any money. 

With plank exercise, your body affects every part, especially in core muscles, it has a lot of effects which help in making abs of our body such as bicep, tricep, six-pack abs, and thigh shape, etc. The plank makes your abdomen flat by reducing fat and best for a six-pack.

8. Improve Your Body Balance

To keep the body healthy, it is very important to have a balance of the body. Plank is also a great exercise for people who do different types of exercises to keep their bodies balanced.

Exercising plank increases the strength of your core muscles as well as your leg muscles and balances your body. It makes your body language look beautiful.

9. Boost Metabolism

People also have different types of exercise along with a lot of diets to increase their metabolism, because exercise helps burn calories in the body, out of all these exercises, the plank is the most effective exercise because plank exercise is regular.

Our body's calories are very fast, due to which our metabolism gets boosted very fast. The more metabolism is boosted the more our body will get energy. 

By regularizing the plank exercise, it helps to burn your body fat very fast and also reduces body weight.

Also Read: How To Boost Immunity Power?

10. Improve Overall Fitness

If you are a gymnast, your body needs to be fit because if the fitness of the body is good, then you will be able to do every sport easily, so every player takes a lot of attention to their fitness. 

To go to the gym too and to do all the exercises, the body needs to be fit. For this, a plank is a good option because the plank is an exercise that will make you feel comfortable doing all the other exercises.

By regularly doing plank exercise, you gain a lot of strength in the core muscles of your body which increases your fitness level as well as boosts your stamina so that you can do every exercise and sport very well.

Bottom line

These are some of the marvelous benefits of plank exercise. If you need to strengthen your core muscles then you must be doing this exercise. 

If the weight of your body is increasing, then you should also do plank exercise along with a proper diet, this will help you a lot in your weight loss. 

If you do bodybuilding then make sure to do your plan exercise because plank exercise increases the flexibility of your body and helps to do all the other exercises. 

Everyone who is a gym trainer suggests doing plank exercise. You also want to make plank exercise regular in your life only at the suggestion of your trainer.