Plank Exercise Position, Full Body Benefits and Reduced Belly Fat with the Help of Back, Side, Jacks, and Straight Plank Exercise;

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What is Plank Exercise?

The plank exercise is a simple, yet highly effective exercise that targets multiple muscle groups in the body. It is a bodyweight exercise that requires no equipment and can be performed anywhere, making it a convenient and accessible option for people of all fitness levels.

Plank Exercise for Beginners

For beginners, it’s important to start with a modified version of the plank exercise that is less challenging and helps build the necessary strength and stability for the traditional plank. Here are a few plank variations that are suitable for beginners:

1. Knee Plank: This exercise is a modified version of the traditional plank. Start in a push-up position, but instead of keeping your legs straight, bend your knees and keep them on the ground. This exercise targets the core, shoulders, and back.
2. Wall Plank: This exercise is a variation of the traditional plank that uses the support of a wall. Stand facing a wall and place your hands on the wall at shoulder height, then walk your feet back until your body is in a straight line. This exercise targets the core, shoulders, and back.
3. Plank on Elbows: This exercise is similar to the traditional plank, but instead of placing your hands on the ground, you rest on your elbows. This exercise targets the core and shoulders.
4. Plank with knee touch: This exercise is a variation of the traditional plank that focuses on the lower abs, Start in a traditional plank position, then lift one knee towards the opposite elbow, return it to the starting position and repeat on the other side.

Position of Plank Exercise

The plank exercise is performed by assuming a position similar to a push-up, but with the forearms and elbows resting on the ground instead of the hands. The body is held in a straight line from the head to the toes, with the core muscles engaged to maintain proper form. This position can be held for a specified amount of time, typically 30 seconds to a minute, or for a certain number of repetitions. With a daily practice it can maximize your timing up to 5 minutes.

Plank Exercise for Belly Fat

The plank exercise can be an effective way to target belly fat, as it engages the core muscles and helps to tone the abdominal area. However, it’s important to keep in mind that spot reduction of fat is not possible, meaning that doing planks alone will not specifically target belly fat. To lose belly fat, you need to create a calorie deficit through a combination of exercise and diet.

Here are a few ways to incorporate plank exercises into a routine to target belly fat:

1. Incorporate planks into your cardio routine: To maximize the calorie-burning potential of plank exercises, pair them with cardio exercises such as running, cycling, or swimming.
2. Increase the duration and intensity of your planks: As you build strength and endurance, gradually increase the duration of your plank holds and try adding in variations such as side planks, plank jacks, or plank with leg lift.
3. Incorporate other core exercises: Planks are just one exercise that can target the core muscles. Incorporating other exercises such as crunches, leg raises, and Russian twists can also help to tone the abdominal area and burn belly fat.
4. Control your diet: A healthy diet plays a crucial role in losing belly fat. Eating a diet that is high in protein and low in processed foods will help to support weight loss and improve overall health.

Plank Exercise for Abs

Plank exercises can be an effective way to target the abs and strengthen the core muscles. Here are a few plank variations that specifically target the abs:

1. Plank with knee touch: This exercise is a variation of the traditional plank that focuses on the lower abs. Start in a traditional plank position, then lift one knee towards the opposite elbow, return it to the starting position and repeat on the other side.
2. Plank with leg lift: This exercise targets the rectus abdominis, the muscle responsible for the “six-pack” look. Start in a traditional plank position, then lift one leg off the ground and hold it for a few seconds before lowering it back down. Repeat for 30 seconds to 1 minute on each leg.
3. Plank with leg rotation: This exercise targets the obliques, the muscles on the side of the abs. Start in a traditional plank position, then lift one leg and rotate it in a circular motion. Repeat for 30 seconds to 1 minute on each leg.
4. Plank with arm and leg lift: This exercise targets the entire core, including the abs, by adding an additional challenge to the traditional plank. Start in a traditional plank position and then lift one arm and the opposite leg at the same time. Hold for a few seconds before returning to the starting position and repeating on the other side.
5. Side Plank: This exercise targets the oblique’s, hips, and shoulders. To perform a side plank, start in a traditional plank position and then rotate your body so that you are resting on one forearm and the side of your foot. Hold this position for 30 seconds to 1 minute on each side.

Types of Plank Exercises

There are several types of plank exercises that target different muscle groups and offer varying levels of difficulty. Some of the most common types include:

1. Traditional Plank: This exercise targets the core, shoulders, and back. To perform a traditional plank, start in a push-up position with your hands shoulder-width apart and your body in a straight line. Hold this position for 30 seconds to 1 minute.
2. Forearm Plank: This exercise is similar to the traditional plank, but instead of placing your hands on the ground, you rest on your forearms. This exercise targets the core and shoulders.
3. Side Plank: This exercise targets the oblique’s, hips, and shoulders. To perform a side plank, start in a traditional plank position and then rotate your body so that you are resting on one forearm and the side of your foot. Hold this position for 30 seconds to 1 minute on each side.
4. Plank Jacks: This exercise adds a cardio element to the traditional plank. Start in a traditional plank position and then jump your feet out and in, as if you were doing jumping jacks. Repeat for 30 seconds to 1 minute.
5. Plank with leg lift: This exercise targets the core, gluts, and thighs. Start in a traditional plank position, then lift one leg off the ground and hold it for a few seconds before lowering it back down. Repeat for 30 seconds to 1 minute on each leg.

Plank Exercise Time

The recommended time for holding a plank exercise can vary depending on your fitness level and goals.

As a general guideline for beginners, it is recommended to start with shorter duration (10-15 seconds) and gradually increase the time as you build strength and endurance. A good starting point for most people is to hold a plank for 30 seconds and then rest for 30 seconds, repeating the cycle for 2-3 sets.

As you progress, you can increase the duration of the hold to 45 seconds, 1 minute, and beyond. For advanced people, they can hold a plank for 2-3 minutes or more.

It’s important to keep in mind that proper form is more important than holding the plank for a long time. It’s better to hold a plank for a shorter duration with good form than to hold it for a longer duration with poor form, which can lead to injury. It’s also recommended to consult with a physician or physical therapist before starting any new exercise regimen.

Benefits of Plank Exercise

• Strengthen Cores
• Improves Balance
• Improves Posture
• Improves Flexibility
• Reduce Belly Fat
• Improves Metabolism
• Improves Mood and Stress Relieves

The benefits of the plank exercise are numerous. It primarily targets the core muscles, including the rectus abdominis, oblique’s, and transverse abdominis, which helps to improve posture and balance. It also strengthens the shoulders, back, and glutes, making it a full-body exercise.

In addition to strengthening the muscles, the plank exercise also improves overall fitness by increasing cardiovascular endurance and improving flexibility. It is also beneficial for those looking to lose weight, as it burns calories and helps to tone the body.

Another benefit of the plank exercise is that it can be modified to suit different fitness levels. Beginners can start with shorter hold times and progress to longer holds as they build strength, while more advanced exercisers can add variations such as side plank exercise, back plank exercise and plank jacks to increase the difficulty. It is very helpful in reducing belly fat.

Plank Exercise World Record

As of 2021, the world record for the longest held plank exercise is held by George Hood, a retired US Marine who held a plank for 8 hours, 15 minutes, and 15 seconds in 2011.

The plank exercise world record is not an official event, hence there’s no single organization that tracks the records. But it is generally accepted that George Hood holds the record for the longest plank ever recorded.

It’s important to note that attempting to hold a plank for such a long period of time is not recommended for most individuals, as it can put a lot of stress on the body and increase the risk of injury. The American Council on Exercise recommends holding a plank for no more than 2 minutes at a time, with a rest of 30 seconds to 1 minute between sets

Conclusion

Overall, the plank exercise is a simple, yet effective exercise that offers numerous benefits to the body. It is a great option for people of all fitness levels, as it can be modified to suit individual needs and goals. Incorporating the plank exercise into a regular workout routine can help to improve overall fitness, strengthen the muscles, and improve posture and balance.