Which plank variations work for a strong waist and abdomen core?

In this case, you can choose to plank with one hand, use both fists, or use the power of your fingers to plank, which can strengthen the strength core of the waist and abdomen.

1.Move the plank from side to side.

Sculpt the arms tightly, but also flatten the lower abdomen and strengthen the abdominal muscles.

2.Side planks to swing up and down the hips.

Push yourself up with one arm, not too fast, and gently touch the ground with your hips.

3.Plank to draw circles.

Draw a circle with the foot as the center.

Maintain your speed and don't collapse your waist during the whole process.

4.Bridge planks.

Spanning the ceiling and keeping it up!

Diamond plank, dynamic plank, one-hand plank, because diamond plank can exercise the forearm well, dynamic plank has a better fat-burning effect, and one-hand plank can better exercise upper limb strength.

Do a plank with one hand sideways. This plank variant is supported by one hand, so our abdomen will also be assisted by force, so we can effectively exercise the waist and abdomen.

Left and right variations. Use the lifting of your left and right hands to change the center of gravity of your body, so as to improve the strength of your waist and abdomen.

Planks are most commonly referred to as core exercises, but when done correctly, they can work almost every muscle in the body. And strengthening the core is an important aspect of any exercise regimen, core strength is the foundation of all coordinated and powerful movements, and a strong core can reduce stress on your joints and allow you to maintain a better workout posture. Planks are more of a strength workout than cardio, but by working a range of muscles, it also helps boost calorie burning.

Here's how to do it.

The core isn't just your abdominal muscles, the core is made up of many other muscles, including those in the hips and pelvic area, as well as muscles in the chest, lower back, obliques, and below the glutes.

Choose a position where you can stretch your whole body length and cover it with an exercise mat, either with the palm of your hand or with your forearm for a plank. Face down with forearms and toes on the floor. With your elbows just below your shoulders and your forearms facing forward, your head should be relaxed and you should be looking at the floor.

Tighten your abdominal muscles and pull your belly button towards your spine, keeping your torso straight and stiff with your body in a straight line from your ears to your toes, without sagging or bending, making sure your spine is in a neutral position. Also make sure your shoulders are down, not near your ears, and your heels should be above the balls of your feet. Hold this position for 10 seconds, then take a break, and you'll be able to hold on longer and longer as time goes on.

The first is to avoid arching your back, if you arch your back, then the abdomen is not fully involved and you will put more weight on your arms. And once your abs reach the fatigue limit, your hips will start sinking, which is a sign that it's time to end your plank. If your hips are sagging from the start, try spreading your feet a little wider apart and focusing on your abs.

Also, the neck should be in line with the body, not tilted upwards, as this will strain the neck, keep your eyes looking down at the floor.

Get into a prone position on the floor and support your body weight with your toes and forearms. The arms are bent and placed under the shoulders. And hold that position for as long as possible. To increase the difficulty, the arms or legs can be raised.

The key is to hold the ground with the forearms, the big arms perpendicular to the ground, and the toes on the ground, not arching the waist, and keeping the torso steady.

The essentials of the plank are:The elbow and shoulder joints are at right angles to the body. Get into a prone position on the floor, supporting your weight with your toes and your forearms. The arms are bent and placed under the shoulders.

Keep your body straight at all times and hold this position for as long as possible.

To increase the difficulty, the arms or legs can be raised. With your shoulders above your elbows, keep your abdominal muscles contracting (controlled), keep your hips no higher than your shoulders, and your feet shoulder-width apart. You can put your hands together and raise your hips appropriately for more than 75 seconds (because our hips will sink over time, so you need to keep your hips and waist and legs straight).

Keep your neck tilted forward to exercise your neck.

Planks, also called inclined planks, are one of the commonly used asanas in yoga asana tandem transitions. Not only does it quickly mobilize muscles throughout the body and help build strength in the arms and core, but many people have listed it as one of the must-practice postures every day. So, what should a standard plank do?

We know that to do a good job in an asana, the most important thing is the foundation of the asana, the foundation is stable, the asana can be better stabilized and extended, which is like building a house, only the base of the house is stable, the house can be more stable.

The foundation is where we come into contact with the ground, and in the sloping pose, the hands and feet are the foundation of our asana.

1. The foundation of the hand

In the inclined plate type, the ten fingers of both hands are greatly opened, and the tiger's mouth and palm root are compacted to the ground. When you apply the right amount of force with your hands, it helps reduce strain on your wrists and shoulders.

2. The foundation of the foot.

Once we've established our foundation, let's adjust the core areas. Our core areas include the transverse abdominis muscles in the abdomen, the multifidus muscles in the back, the diaphragm, and the pelvic floor muscles, all of which need to be deactivated when we do planks.

3. The way to enter the plank

Lie on your stomach with your forehead on the ground and your feet together.

Place your hands on either side of your ribcage with your fingers open and your fingertips pointing straight ahead.

The toes are hooked back, the heels are pushed back, and the thigh muscles are tightened.

With your hands on the ground, your body pointing up, slowly straighten your arms and enter the board pose.

The head, shoulders, hips, and ankles remain in the same plane.

Tighten your abdomen, keep your eyes on the ground, and breathe evenly.

4. Detail drawing of the plank

5. Common wrong movements of planks.

1. Collapse the waist. When you practice planks without activating your core, it is easy to collapse your back, and your pelvis is tilted forward, which puts pressure on your lumbar spine.

At this time, the consciousness should be placed on the abdomen, the navel should go up to the lumbar spine, the anterior side of the abdomen should be shortened and raised, and the posterior side of the abdomen should be extended and elongated to protect the lumbar spine.

2. Shrug your shoulders. If the foundation of the hand is not stable enough and the shoulder is tense, it is easy to shrug the shoulders and put pressure on the wrist. At the same time, shrugging the shoulders can also lead to thick trapezius muscles, which is why many people have thicker shoulders.

3. Elbow hyperextended.

When the elbow is hyperextended, the arm is not straight enough, and the force cannot be transmitted well from the palm to the shoulder and torso, and at the same time, it puts a lot of pressure on the elbow.

Students with hyperextended elbows can try to bend their elbows slightly, or put an extension belt on their big arms and bandage them outward.

4. The distance is too large or too small.

If the distance is not right, you can't keep your palms directly below your shoulders or your feet vertically on the ground. Therefore, in the inclined plate type, it is also very important to have a distance that suits you.

The correct distance in the inclined board should be to put your hands directly under your body, the soles of your feet perpendicular to the ground, and your body in a straight line.

The above is the correct practice method for planks, have you mastered it?

Plank training position

1. Hand and foot touching exercises. Maintain the traditional plank position, but use your hands instead of your elbows, (because this is to make the next movement more effective) and then arch your back, let your hands touch your ankles, remember to cross the corresponding hands and feet (right hand + left foot, left hand + right foot), switch sides, train for 15 seconds, almost 15-20 groups, three sets.

2. Concentrate on your feet. Just keep the plank ready, keep your hands moving, and then let your feet move quickly from the sides to the center, but without touching, and then return to do it again. The concentration speed should be fast, and it will take about 15 seconds.

3. The third one is relatively simple, there is not much movement, only the movement of the hands. Raise your hand to touch your shoulder, just like the first movement. Touch your right shoulder with your left hand and your left shoulder with your right hand, keeping your legs straight and your waist straight.

Be just as fast as you can. Of course, it is also a 15-second exercise, close to 20 reps.

4. Leg lifting exercises. Support your entire body with your palms down, then raise your knees as if you were standing up and raising your legs, remembering that your knees must be raised in front of your abdomen down or in front of you, for best results.

Benefits of practicing planks

1. Let your core muscles get the best training, you can intuitively feel from the posture of this action, it can strengthen the abdominal muscles, buttock muscles, etc., and the benefit of strengthening is to greatly improve your athletic ability!

2. Avoid injuring your back and spine, as studies have proven that it can reduce back pain, so there is nothing wrong with practicing planks.

4. Strong body and good physique. Of course, this can be achieved by many fitness exercises, but the effect of planks is still relatively good, so a lot of practice is very valuable for you.

5. Feel comfortable. Exercise can achieve the value of fitness at the same time, but also can make you feel comfortable, release your stress, of course, remember to concentrate on the practice, if you want to practice at the same time, then I am afraid it is difficult!

Plank training instructions

1. The details are in place, whether it is the elbow or the body upright, these must be maintained in the correct posture, otherwise it is difficult for your exercise to be effective, and it is also prone to problems.

2. Pay attention to the amount of training, not everyone can be suitable for the amount of training formulated by professionals, practice according to your own needs and your own situation, don't care about more or less, it is important to practice.

3. Training time, of course, fitness should be very sensitive to time, you can't practice all the time, learn to relax yourself, relaxation is also part of exercise, after all, you are not a machine and don't need to rest, remember!

1. Plank action: the elbow joint is bent so that the forearm is close to the ground, while the elbow and palm are flat on the ground, and the elbow is directly below the shoulder;

2. Keep the shoulders and elbows perpendicular to the ground, put your feet on the ground, allow the toes to bend, let the torso straighten, and keep the head, shoulders, back, straddles and ankles on the same level;

3. Tighten your waist, abdomen and buttocks and keep breathing at a uniform rate.

<>1. Plank is strength training.

2. Plank is mainly strength training to exercise abdominal muscles and waist. Planks are used to gain strength through static time-consuming and can be trained as an aerobic strength exercise. The plank posture is that the upper body and lower limbs are straight, and the upper body is bent over horizontally, with the elbows digging the forearms and the toes of the two feet as the four fulcrums to resist the pressure of self-weight.

3. Plank is a muscle training method similar to push-ups, but there is no need to prop up and down the exercise judgment, mainly in a prone posture during exercise, the body is in a line to maintain balance, which can effectively exercise the transverse abdominis muscle, and is recognized as an effective way to train the core muscles.

How to do it: Face the ground with your forearms bent down against the ground, with your elbows and fingers flat on the ground. Your palms should be tightened and placed just below your shoulders.

Your toes can be slightly bent to tighten your abdomen so that your abdomen and belly button feel stretched towards your spine. Straighten your body, but keep your neck and spine relaxed. Imagine you being a plank so that you will be as straight as an arrow.

1. Forearm bearing.

Forearm weight-bearing does not require simply putting the forearm on the ground, but requires the triceps to actively contract, so that the forearm gives the ground a counterforce to break up the pressure on the elbow joint.

2. Shoulder position:

The scapula is usually required to sink, the trapezius muscle is contracted, and the scapula is maintained in a moderately abducted posture with a straight back.

3. Position of the head:

Keep it straight, looking up can easily cause slump and shoulder discomfort.

4. The posture of the waist and abdomen.

The correct posture is to keep the lumbar spine as straight as possible, the pelvis in a neutral position, and the abdominal muscles to contract and bear weight.