The belly area is one of the most sought-after spots by girls looking for exercises that help lose belly fat and tone it. Today we'll present one of the key exercises for this goal, the plank in all its forms, and the plank exercise doesn't just work the belly area but also strengthens the core muscles and heart muscles and it has many other benefits.
How to do the plank exercise for beginners
Follow these steps:
- Lie down on the ground.
- Lift your body using your hands and the balls of your feet.
- Keep your back straight.
- Keep your neck straight too.
- Hold like this for at least 30 seconds.
How to do the low plank exercise
This type of plank is easier and the way to do it is:
- Lie down on the ground.
- Raise your body off the ground using your elbow, hand, and the top of your foot.
- Keep your back straight.
- Hold this position for at least 30 seconds.
Muscles targeted in the plank exercise (plank)
The plank exercise doesn’t just work the abs like we said before, it targets most of the core muscles in the body like:
- The arms.
- The legs.
- The heart muscle.
- The abs
- The core muscles (core)
Plank exercise improves your body shape
If you suffer from back pain because of sitting long hours at the desk or using phones and computers a lot, your neck hurts, and it causes hunchback disease, but plank exercise helps prevent this and improves your posture, also tones chest and back muscles.
Plank exercise increases body flexibility
Plank is a great exercise for stretching the lower part, and it strengthens and increases the flexibility of hamstrings, This exercise is very beneficial because of this, and you can stretch your body’s sides individually in some ways we will mention next.
The plank exercise is easy to modify
Modifying the exercise depends on factors like your body flexibility or strength. The plank is great because you can change it based on your abilities and goals. One way to adjust it is by increasing the time you hold it until you reach a minute.
How to make plank part of your workout routine
Try different plank variations, like:
First type: Side planks
If you want to strengthen your spine and side belly muscles, this one fits. Here's how to do it:
- Lie on your right side and support yourself on your right forearm, keeping your elbow lined up with your shoulder muscles.
- Lift your hips off the ground.
- Your body forms a straight line from the ground to the top.
- Hold this position for at least 20 seconds.
- Repeat on the other side.
Second position: Arm and leg extensions
This targets a specific goal: strengthening shoulder muscles. To do this exercise, follow these steps:
- Get into the basic plank position.
- Use your right arm to balance.
- Move your left arm to touch your right shoulder with your hand.
- Bring your hand back to the ground, then repeat with your other arm.
- Repeat this exercise at least 10 times.
Third move: Knee touches
This move works more muscles. Do it like this:
- Get into a plank position.
- Instead, touch your right and left knees to the ground.
- Keep your back straight.
- Do this exercise at least 6 times on each side.
You should try this exercise many times to build strength and flexibility and do it professionally. The time starts to increase gradually. On the Fitness Garage blog, you can find many exercises that help you reach your goals and lots of healthy diet plans on their Facebook page.
