7 exercises to improve plank and work on your core | XpertsReviews.com

Are you unable to hold plank pose for even a minute? You’re not alone: ​​many people struggle to stay on a board for long. Although the exercise itself is not that difficult, it requires significant strength in the core, shoulders, and legs. If you can’t hold a plank for a minute, it probably means those muscles need more endurance. With good training, you can build strength and endurance. We’ve listed some of the best exercises to improve the plank!

What is plank exercise?

The plank exercise is an isometric exercise that helps strengthen the core muscles, which include the rectus abdominis, internal obliques, external obliques, transverse abdominis, and the spinal erector group that holds the spine vertical vertebral. It also targets the muscles of the back, shoulders and legs, improving stability and posture. The longer you hold the position, the more your muscles are engaged, making it an effective workout for building endurance and core strength.

What are the benefits of planking?

Doing plank exercises daily offers several health benefits. It strengthens your core, which improves balance and posture, reducing the risk of back pain. Planks engage multiple muscle groups, like your abs, shoulders and legs, helping to tone and sculpt your body. When practiced regularly, planking can be effective for building strength as well as endurance, according to a 2021 study published in the Medicine newspaper. This exercise is also known to boost metabolism and burn calories, thereby promoting weight loss.

Since plank exercises don’t require equipment, they’re easy to add to any routine. Additionally, the board improves flexibility and endurance, helping you easily perform daily activities and reducing the risk of injury.

7 exercises to improve your plank hold for one minute

Holding a plank for a minute may seem easy, but it requires strength, stability, and endurance. If you’re having trouble holding a plank for a minute, start practicing these 7 exercises now to strengthen your core, back, shoulders and leg muscles:

1. Glute Bridges

This exercise strengthens your glutes, lower back and hamstrings. This can support your lower back during a plank and improve overall stability. Here’s how to do it:

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Press your heels into the floor and lift your hips toward the ceiling.
• Squeeze your glutes at the top, then slowly lower your hips.
• Perform 3 sets of 12 to 15 repetitions.

2. Mountaineers

Mountain climbers are a dynamic exercise that helps strengthen core muscles and improve endurance, helping you maintain a plank for longer periods of time. Here’s how to do it:

• Start in a high plank position with your hands directly under your shoulders.
• Bring one knee toward your chest, then quickly switch legs.
• Continue alternating legs, maintaining a solid plank position throughout.
• Aim for 3 sets of 30 seconds.

3. Plank with shoulder taps

This plank variation is easy to do and can help strengthen your core and shoulders. Here’s how to do it:

• Start in a high plank position with your hands shoulder-width apart.
• Lift one hand off the floor and tap the opposite shoulder, then switch sides.
• Keep your hips as still as possible to avoid rocking from side to side.
• Perform 3 sets of 20 shoulder taps.

Also read: 1-Minute Squats or Planks: What to Choose to Lose Weight?

4. Side Planks

Side planks target the obliques, which can help strengthen the core muscles. This can improve the overall stability of your board and reduce the risk of your hips sagging during the grip. Here’s how to do it:

• Lie on your side with your elbow directly under your shoulder and your legs stacked.
• Lift your hips off the floor in a straight line from head to toe.
• Hold for 20 to 30 seconds on each side and aim for 3 sets on each side.

5. Leg rises

Leg raises target the lower abs, which can help stabilize your pelvis during a plank. Here’s how to do it:

• Lie on your back with your legs straight and your hands at your sides or under your lower back for support.
• Slowly raise your legs toward the ceiling, keeping them straight, until they form a 90-degree angle with your torso.
• Lower your legs without letting them touch the floor.
• Perform 3 sets of 10 to 15 repetitions.

6. Sitting on the wall

A wall sit strengthens your quads, glutes, and calves, all of which help maintain balance during a plank. Here’s how to do it:

• Stand with your back against a wall and slide until your knees are bent at a 90-degree angle, as if you are sitting in an invisible chair.
• Hold this position for as long as possible, aiming for 30 to 60 seconds.
• Perform 3 sets.

Also read: Do you like planks to lose weight? Try These Variations to Lose a Few Extra Pounds

7. Bird dog

Bird dogs improve balance and core stability. This exercise targets your lower back and abs, both crucial to maintaining a plank in good shape. Here’s how to do it:

• Start on all fours with your hands directly under your shoulders and your knees under your hips.
• Extend your right arm forward and your left leg back, keeping your hips square.
• Hold the position for a few seconds before returning to the starting position and switching sides.
• Perform 3 sets of 10 repetitions on each side.

How to make a board?

Follow these 9 simple steps to do the plank the right way:

1. Find a comfortable space where you can concentrate on performing the exercise without distraction.
2. Start with stretching exercises to warm up your body and prepare it for an intense workout.
3. When finished, lie face down on the floor with your arms bent and elbows directly under your shoulders.
4. Push through your toes and forearms, forming a straight line from head to heels.
5. Engage your core by squeezing your abs and glutes to keep your body straight without letting your hips sag or rise too high.
6. Keep your head neutral and look down to avoid straining your neck.
7. Maintain steady breathing throughout the exercise, focusing on tension in your body.
8. Try to hold the position for as long as possible or for at least a minute.
9. Finish by cooling down with gentle stretches or deep breathing to help your body return to a relaxed state.

You can start with 3 to 6 sets of 10 seconds, relaxing for 5 to 10 seconds in between. Practice it regularly so that one day you can hold the plank for 60 seconds and a minute.

5 mistakes to avoid with the board

Here are 5 common mistakes you should avoid when practicing planking to reap the full benefits:

• Don’t let your hips sag, as this can strain your lower back and reduce core engagement.
• Lifting your hips too high can shift core engagement to your hip muscles and shoulders. So avoid it.
• Looking up strains your neck. Keep your head aligned with your spine.
• Never hold your breath, this can make the exercise more difficult. Continue to breathe regularly.
• Curving your back reduces the effectiveness of the board and can cause injury. So pay attention.

These mistakes can make this exercise less effective and increase the risk of injury, so focus on maintaining good form!