{"id":11870,"date":"2018-03-23T10:43:59","date_gmt":"2018-03-23T10:43:59","guid":{"rendered":"http:\/\/localhost\/hk-blog\/how-to-do-the-plank-what-are-its-types-and-benefits-bid-7255\/"},"modified":"2024-03-14T12:29:03","modified_gmt":"2024-03-14T06:59:03","slug":"how-to-do-the-plank-what-are-its-types-and-benefits-bid-7255","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/","title":{"rendered":"How To Do The Plank? What Are Its Types and Benefits?"},"content":{"rendered":"<p class=\"rtejustify\">Plank is the <strong><a href=\"https:\/\/connect.healthkart.com\/new-fitness-trends-for-2018-that-you-must-try\/bid-6943\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">new fitness trend<\/span><\/a><\/strong>. Although not many people get excited to do planks, you\u2019re just staring at the floor after all. But once you start doing them and master the art, planks can be fun and not to forget the benefits that they have.<\/p>\n<p class=\"rtejustify\">The basics are \u2013 they destroy your abs, strengthen your entire body especially your core muscles and lower back, and build your shoulders. You can plank easily at home and don\u2019t even need any equipment for it.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#How_To_Plank\" >How To Plank?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#Plank_Variations\" >Plank Variations\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#Benefits_of_Planks\" >Benefits of Planks\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#1_Burn_More_Calories_Than_Traditional_Core_Exercises\" >1. Burn More Calories Than Traditional Core Exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#2_Improves_Postures\" >2. Improves Postures\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#3_Improves_Overall_Balance\" >3. Improves Overall Balance\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#4_Strengthens_All_Core_Muscle_Groups\" >4. Strengthens All Core Muscle Groups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#5_Reduces_Risk_of_Back_And_Spinal_Injury\" >5. Reduces Risk of Back And Spinal Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#6_Enhances_Flexibility\" >6. Enhances Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#7_Mental_Benefits\" >7. Mental Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#5_Minutes_Plank_Workout\" >5 Minutes Plank Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#Planks_%E2%80%93_Not_for_Everyone\" >Planks \u2013 Not for Everyone\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-do-the-plank-what-are-its-types-and-benefits\/bid-7255\/#How_to_hold_a_plank_for_longer\" >How to hold a plank for longer?\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_To_Plank\"><\/span><strong>How To Plank?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li class=\"rtejustify\">Follow these easy steps to get the right form.<\/li>\n<li class=\"rtejustify\">Get onto pushups position on the floor<\/li>\n<li class=\"rtejustify\">Bend your elbows 90 degrees and rest your weight on your forearms<\/li>\n<li class=\"rtejustify\">Make sure that your elbows and shoulders are aligned straight, and your body forms a straight line from head to toe<\/li>\n<li class=\"rtejustify\">Relax your head and look at the floor<\/li>\n<li class=\"rtejustify\">Hold on this position for as long as you can, the ultimate goal being holding a plank for 2 minutes<\/li>\n<li class=\"rtejustify\">Inhale and exhale slowly<\/li>\n<\/ul>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/plank1.png\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><em><u>Image Source \u2013 www.<\/u><\/em><u>transformationfitness.ca\u200b<\/u><\/p>\n<p class=\"rtejustify\">Most people don\u2019t last for more than 30 seconds in the first few attempts and that\u2019s ok. As you practice, you\u2019ll slowly be able to increase the hold time.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Plank_Variations\"><\/span><strong>Plank Variations\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\"><strong>Once you\u2019ve become a pro at basic planks, you can increase the difficulty level and try these variations:<\/strong><\/p>\n<p class=\"rtejustify\"><strong>Single Leg Plank:<\/strong> Removing one point of contact from the ground increases the difficulty level. From the basic plank position, lift one leg towards the ceiling (as far as you can do it comfortably). Keep your hips parallel to the floor. Hold for 60 seconds and repeat with another leg.<br \/>\n<strong>On The Ball Plank:<\/strong> Place your feet on a stability ball and your hands firmly placed on the ground. Squeeze your core and hold this plank for 1 minute.<br \/>\n<strong>Knee Plank:<\/strong> This one is easier to hold as compared to a traditional plank. You can rest your knees on the ground and cause less tension in your lower back.<br \/>\n<strong>Side Plank:<\/strong> From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Hold this position for 60 seconds, return to plank position, and repeat for the left side.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/6x4_1.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><em><u>Image Source &#8211; www.womens-protein.com<\/u><\/em><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Benefits_of_Planks\"><\/span><strong>Benefits of Planks\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Plank is one of the most effective and simple core exercises that you can do right at your home. When you plank regularly, it nor just strengthens your core muscles but also burns calories. Here\u2019s how planks are beneficial for you.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"1_Burn_More_Calories_Than_Traditional_Core_Exercises\"><\/span><strong>1. Burn More Calories Than Traditional Core Exercises\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Even though you\u2019re not moving or lifting heavy weight, but to hold the plank you constantly have to squeeze your abs. Experts also say that doing planks will burn more calories than any other traditional core exercise like crunches or sit-ups.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"2_Improves_Postures\"><\/span><strong>2. Improves Postures\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">If you slouch and want to improve your posture, then plank can be your new best friend. Doing them regularly will help improve stable standing posture. By working out on your core muscles you balance your shoulders, chest, neck, and back.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"3_Improves_Overall_Balance\"><\/span><strong>3. Improves Overall Balance\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Having strong overall balance is of great importance. If you\u2019re told to be in one position and still you hop from one spot to another, that\u2019s because your core muscles are not strong enough. Plank your way to improve overall balance, strengthen core muscles, and improve performance in sports.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"4_Strengthens_All_Core_Muscle_Groups\"><\/span><strong>4. Strengthens All Core Muscle Groups\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Plank recruits all major core muscle groups &#8211; rectus abdominus, transverse abdominus, the external oblique muscle, and the glutes. Transverse abdominus increases your ability to lift heavy weights and strengthens oblique muscles; glutes give your derriere the required shape and strength; rectus abdominus enhances your sports performance and also gives you six packs which are otherwise a major task to achieve.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"5_Reduces_Risk_of_Back_And_Spinal_Injury\"><\/span><strong>5. Reduces Risk of Back And Spinal Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">According to the American Council on Exercise, doing planks regularly will reduce back pain and also strengthen your lower back. Doing planks allows you to build muscle without putting too much pressure on your hips and back.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"6_Enhances_Flexibility\"><\/span><strong>6. Enhances Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Another advantage of a plank is that it enhances flexibility. You stretch nearly all posterior muscle groups while performing a plank \u2013 shoulder, shoulder blade, and collarbone. Also, hamstrings, arches of feet, and toes are expanded. When doing a side plank, it would work on your oblique muscles as well.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"7_Mental_Benefits\"><\/span><strong>7. Mental Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Planks have a positive effect on your nerves, thus, improving your mood. Planks not just calm your brain, but they also treat anxiety and symptoms of depression. All these benefits can only be reaped if you make planks a part of your daily exercise routine.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"5_Minutes_Plank_Workout\"><\/span><strong>5 Minutes Plank Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">You can\u2019t get it right from the first go. But practice is the key. A lot of people ask how many times to plank. Following this 5-minutes plank workout will sort you out. It provides strength and you can plank easily every day using this routine.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/5-minute-plank-workout.png\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source \u2013 www.fitneass.com<\/em><\/u><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Planks_%E2%80%93_Not_for_Everyone\"><\/span><strong>Planks \u2013 Not for Everyone\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">While we discussed the benefits of planks, there are certain categories of people who should avoid doing them. These include people:<\/p>\n<ul>\n<li class=\"rtejustify\">Prolapse<\/li>\n<li class=\"rtejustify\">After prolapse surgery<\/li>\n<li class=\"rtejustify\">Pelvic pain conditions<\/li>\n<li class=\"rtejustify\">Weak pelvic muscles<\/li>\n<li class=\"rtejustify\">Overweight<\/li>\n<li class=\"rtejustify\">Previous childbirth<\/li>\n<\/ul>\n<p class=\"rtejustify\">Make sure you <strong><a href=\"https:\/\/www.healthkart.com\/hk\/consult?itracker=w:header|home|;p:4|;c:healthkart|;\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">talk to your trainer<\/span><\/a><\/strong> about the right technique to plank to avoid any injury. Also, consistency is the key. Doing planks every day will surely have a beneficial effect on your muscles and <strong><a href=\"https:\/\/connect.healthkart.com\/top-10-weight-loss-mistakes-you-must-avoid\/bid-6422\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">weight loss<\/span><\/a><\/strong> journey.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"How_to_hold_a_plank_for_longer\"><\/span><strong>How to hold a plank for longer?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">When you\u2019re in a plank, it seems to be the longest one minute of your life. To make things a tad bit easy, follow these tips to hold your planks longer.<\/p>\n<ul>\n<li class=\"rtejustify\">Practice a plank every day.<\/li>\n<li class=\"rtejustify\">Don\u2019t look at the stopwatch.<\/li>\n<li class=\"rtejustify\">Try to read something or watch a video while in a plank.<\/li>\n<li class=\"rtejustify\">Start counting backwards, really slowly.<\/li>\n<li class=\"rtejustify\">Hold until it hurts, and then hold for 30 seconds more.<\/li>\n<\/ul>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Plank is the new fitness trend. Although not many people get excited to do planks, you\u2019re just staring at the floor after all. But once you start doing them and master the art, planks can be fun and not to forget the benefits that they have. The basics are \u2013 they destroy your abs, strengthen [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":19063,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[471,454],"tags":[],"secondary_tag":[23,35],"class_list":{"0":"post-11870","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"category-workout-routine","9":"secondary_tag-diet","10":"secondary_tag-exercise","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Do Plank? 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