What is plank and what are the benefits of this exercise?
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push up for the maximum possible time. This is one of the most liked and most effective exercises around the world. Plank makes us work, not only our abs but also on the rest of the muscles of the whole body. Try to do it few minutes a day and you will be surprised by the results. No equipment is required. In order to perform this exercise, you only need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
How to do a plank?
- Get started by positioning into a press up position.
- Bend your elbows and try to focus on your forearms and not on your hands.
- Your body should form a straight line from shoulders to ankles.
- Engage your core by sucking your belly button into your spine.
- Hold this position for the prescribed time by giving your best and increase it daily.
The plank strengthens the abdominals, back, and shoulders. This exercise affects the deltoids, biceps, triceps, oblique, rectus abdomens, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.Follow this plan for 28 days strictly and you will be surprised of the results by the end of only one month:
- Day 1 – 20 seconds
- Day 2 – 20 seconds
- Day 3 – 30 seconds
- Day 4 – 30 seconds
- Day 5 – 40 seconds
- Day 6 – break – break with muscles
- Day 7 – 45 seconds
- Day 8 – 45 seconds
- Day 9 – 60 seconds
- Day 10 – 60 seconds
- Day 11 – 60 seconds
- Day 12 – 90 seconds
- Day 13 – break for the muscles
- Day 14 – 90 seconds
- Day 15 – 90 seconds
- Day 16 to 120 seconds
- Day 17 to 120 seconds
- Day 18 to 150 seconds
- Day 19 – break for the muscles
- Day 20 to 150 seconds
- Day 21 to 150 seconds
- Day 22 to 180 seconds
- Day 23 to 180 seconds
- Day 24 to 210 seconds
- Day 25 – break for the muscles
- Day 26 to 210 seconds
- Day 27 to 240 seconds
- Day 28 – At least 10 minutes or as long as you can do it
World record for a front plank, resting on elbows, is set by Chinese policeman Mao Weidong, who formerly held the record and regained it by planking for eight hours, one minute and one second.