The plank workout routine is an exercise that targets primarily the core of your body, your abdominal area, and your back. The plank workout also helps strengthen your arms and shoulders, as well as your quadriceps. As you can see, the plank is more than just an abdominal workout routine. If you incorporate a plank workout in your weekly exercise sessions, your will see a tremendous benefit. For example, your back will be stronger, and your quads will be fully developed. Your triceps will also gain strength.
How to do a regular plank workout routine?
Step 1: Lie face down on the floor, with your legs and arms extended. Then, bring your arms underneath your shoulders. Make sure that you are resting on a Yoga mat, or a soft surface; this will prevent you from blistering your elbows.
Step 2: Lift your body, using only the power of your arms and feet. To do this, take a deep breath, curl your toes and raise your stomach from the floor. Your back should be flat, and your hips, neck, and shoulders, should all be aligned.
Step 3: Hold this position for about thirty seconds. Make sure that you are breathing normally the entire time. Focus on making your body relaxed, rather than tensed. Feel free to stare down. In this position, you are engaging several muscle groups, including your deltoids, which connect your arms to your shoulders. You are also working your trapezius muscles, which are the muscle groups that connect your shoulder blades together. Your chest muscles also benefit from the plank workout routine.
Step 4: Bring your knees down onto the floor, and bend your elbows forward, to allow your body to lay flat on the mat. At this point, you should return to your original starting position. Rest for about 30 seconds, and repeat the plank workout routine again, as many times as you can.
There are many other challenging plank workout routines that work your abdominal area much more intensely than the regular plank. One of these routines is the plank with leg raises.
Plank with leg raises
Step 1: Same as directed in Step 1 above.
Step 2: Once your are in the plank position, raise your left leg and hold it for about a second or two. Bring it back down, and push it towards your stomach. While your go through this motion, make sure that your back remains flat, and that your other leg stays fully extended. Repeat this movement 5 to 10 times, and then switch legs. Once you are finished, bring your knees back to the floor, and rest for 30 seconds. Repeat the plank routine again, as many times as you possibly can.
Good Luck, and continue to eat healthy!