How to Do High Planks to Strengthen Your Core
There are many benefits of planks, which we all know. And anyone who’s tried planks knows that a minute can feel like an hour. At the same time, it is not only a core exercise for which it is popularly known, but it is also a full body move. This workout engages your obliques, glutes, hamstrings and even the lower back muscles and helps you keep your fitness level high, but also your spine and everyday activities. also support.
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How to do High plank
Place your hands under your shoulders and start in a table-top position with your knees bent directly under your hips, then raise your knees and straighten your legs to come into a high plank pose while you lower your glutes and hips. Squeeze the core into the correct position
Planck Variation One:- How to do Elevated Plank
In this, first take a chair and keep your hands on it shoulder width apart, now take one leg back one by one and take it in a high planks position, in which your feet are hip width apart and toes But have weight.
Plank variation two:- How to do side plank
In this, first lie comfortably with your right shoulder by your side and keep your legs stretched then engage your core while raising your left hand towards the ceiling and lift your hips and knees gently from the floor together Also make sure that your body is in a straight line.
Plank variation 3:- How to do forearm plank
To do this, first come to the table-top position on the floor and hands under the shoulders and knees should be bent and your feet should be hip width apart directly under the hips, after this your forearms should be in the line of the shoulders with the elbows. take down. Also make sure that you place your palms firmly on the mat, after that lift both the knees off the floor and straighten your legs to come in forearm plank position and maintain a straight line from head to heels.
Plank variation 4:- How to do wide leg planks
Place your hands under your shoulders and start in a table-top position with your knees bent directly under your hips, then raise your knees and straighten your legs to come into a high planks pose while you lower your glutes and hips. Squeeze the core to bring it into the correct position. After this, lift both your knees off the floor and come into a high plank position resting on your palms while straightening your legs, then take one foot out to the edge of the mat away from the floor to maintain a straight line Push.
Which plank is best for weight loss?
Forearm planks are traditional planks that are excellent for burning calories.
Can I lose weight just by planking?
It burns between two and five calories per minute for most people. Planks help to sustain higher levels of caloric burn during rest because they increase muscle and boost metabolism. A well-rounded exercise routine that includes cardio workouts is a good addition to them.
Do 3 minute planks burn fat?
Plank exercise is a good calorie burner that reduces belly fat.
Do planks reduce waist size?
In contrast to crunches or traditional sit-ups, planks work not only the abdominal muscles but also the back muscles, arm muscles, and upper legs as well. Sculpt out a nice, toned, defined waist by doing this every day or every other day.
What is plank for 30 days?
You’ll gradually increase the amount of time you hold a plank over the course of the 30-day challenge. By day 12, you’ll be able to hold a plank for two minutes.
How many calories does a 2 minute plank burn?
Depending on your plank variation, your body weight, and your rest metabolic rate, you can burn 2 to 5 calories per minute while planking .