A perfect Plank for Core Training

What is the core? Generally speaking, It is the muscles that connect your lower body with the upper body, which involves not only the transverse and rectus abdominus, but also the external oblique muscle, part of the muscle of the back and glutes.

The core matters to any fitness and workout program because it is the foundation of overall coordination and balance control, and determines almost all the daily and athletic movements of the body. The plank is a perfect exercise for improving core strength, through which you can not only build up your core and back strength, but also achieve weight loss. Next, we are going to talk more about what changes you might achieve after sticking to a plank workout program for some time.

First of all, as we all know, the plank works well for strengthening core because at the very beginning it is specifically designed for engaging almost all the major core muscle groups mentioned above. Secondly, although the plank is more of a strength-building exercise, it still serves its purpose in cardio training and almost reaches the same efficiency as other aerobics in burning calories, which makes it a perfect weight-loss exercise especially for individuals who used to sit with chronic inactivity such as office workers. Furthermore, since more strength will be built up, it prevents injuries due to overworked muscles, improves your overall balance and your sitting and standing postures.

Now let’s move forward and go through some simple but practical plank poses that we are able to perform even with the limitation of space and time.

1. Standard Plank

This plank is one of the most typical and recommended plank exercises. It is easy to get on but still requires a bit of shoulder and back stabilization.

To start, lie on all fours with your shoulder right stacked over your wrist and toes and palms on an anti-skid yoga mat just like a pre-push-up position. Press your toes into the ground and squeezing glues while keeping straight and tight back and spine. Make sure your head is in line with your torso. Keep this position for 30 to 40 seconds.  

2. Side Plank

Side plank, another classic plank pose, engage and focus on more side muscles of the core than the standard plank while still working your major core muscles.

To start, lie on your left side with legs straight and together. Press your left hand into the ground to prop your body up until extended arm. Note to keep your legs, waist, back and head in a line and your feet stacked together throughout the move. Keep this position for 20 seconds and then switch sides and repeat.

3. Resistance Band Plank

If you would like to translate your plank into something more challenging. It is great to add a resistance band to your plank workout.

Get into a standard plank position with your feet hip-width apart. Place a rubber or latex resistance loop around your calves right below your knees. Step right foot out to the right. Keep it for a few seconds and then bring it back to hip-width. Switch sides and repeat.