Plank is one of the best exercises to strengthen the core body and improve posture.
Depending on the type and type of exercise you do, you can also strengthen your back, arms, shoulders, buttocks and thigh muscles. Another plus is you do not need to spend or spend any capital. You can do it anywhere and anytime.
The plank may look easy, but for you the beginner will be a bit heavy to do.
Here are some examples of the practice plank you can do:
This is the most standard plank exercise. Position your body like a push-up with the elbow bent and parallel to the shoulder. The feet should be parallel to the hips and the elbows should be parallel to the shoulders. Val your hands. Contract your abdominal muscles. Your body should be aligned from head to foot. Hold for 60 seconds or as long as you are strong.
Position your body as if to get up from the stomach. Put your hands straight with the shoulders. Also position the elbows straight. The position of the body should be aligned from head to toe. Hold in this position.
Position your body tilted with your right hand resting on the floor and your weight resting on your right foot. Push your body upward with your left arm perpendicular upward. Contract your lower abdominal muscles. Hold this position for 60 seconds and repeat on the left side.
Position your body perpendicular to the elbow straight and palms resting on the floor parallel to both shoulders. Lift one of your legs to float, but your feet should be perpendicular to your spine. Hold in this position for 60 seconds. Repeat with the other leg. This plank position can help train your balance.
Do as in the previous position with straight elbows and palms resting on the floor parallel to both shoulders. Rotate your lower body towards left then right. Bend your left foot up to touch the elbow, hold for 1 second. Return to starting position and repeat on right foot. Repeat this movement for 20 times.
