PLANKS(also known as)-
1. Front Hold
2. Hover
3.Abdominal Bridge
The plank, or planking, is an exercise that involves your core muscles, improving your strength, balance and endurance. The exercise is so-named because, when done properly, you straighten your entire body and maintain it rigidly, just like a plank of wood.
Basic Technique(Form)-
To perform a basic plank, lie on a level surface, belly down. Position your feet so that your toes touch the floor. Bring your hands forward, near the sides of your head, so that your forearms lie on the floor, parallel to one another and to your torso. Slowly and gently, lift your torso and your legs off of the floor, putting all of your weight on your toes and your forearms and elbows. Keep your body straight, imagining it as a single rigid plank, from the top of your head to your heels. Hold the position for at least 30 seconds, breathing steadily throughout.
Major Muscles Worked-
1.Back(Erector Spinae)
2. Abdomen(Rector and Transverse Abdominus)
Along with this,Minor Muscles Worked-
1.Shoulder(Traps and Deltoids)
2. Quadriceps
3. Glutes
Variations in Plank-
1. Side Plank
To work on your side abdominal muscles, start out lying on your side with your feet stacked. Use the arm that’s closer to the ground to support your upper body. Your elbow should touch the ground and your forearm should rest on the ground, perpendicular to your body. Gently lift your body into a straightened, rigid plank, using your arm and the outside of your lower foot to support yourself. Do the same on the alternate side
2 Modified Plank
(using Equipments) 1. Keeping one hand on the Medicine Ball and other to the ground.
2. Rolling on a roller wheel and holding for at least 30 sec.
Benefits-
Plank Holds proves to be the best exercise for the people working in an office and having a back pain by sitting at an office desk all day.
Planks helps to improve your Body Posture by strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture.
Planks also help you develop isometric strength
