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July 10, 2023 By GOQii 11 Comments

Planks: The Quick and Easy Way to Stay Fit!

Benefits of Planks

With everyone’s busy schedule, even squeezing in a 15 minute workout seems like a stretch. Quite honestly, we all want to be fit, lose weight, gain muscle, reduce belly fat or increase stamina and so on, but very rarely find the time to do it. In such a scenario, it is necessary to think about which workouts consume less time but are more effective. There are many exercises that you can perform at any time, anywhere and with no equipment. One such workout is Planks.

Planks strengthen your mid-section, upper-body and lower-body muscles along with the front of your body. It also strengthens the inner core muscles that support your joints. At a time, it works on all your core muscles. It can also help you improve posture, balance and overall fitness.

How To Hold A Plank

  • Lie face down with forearms on the floor and hands clasped
  • Extend your legs behind the body and rise up on the toes
  • Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can)

Plank Variations and How to Perform Them

There are different variations for the plank which are a little difficult to perform. Let’s explore them!

  1. Side Plank: Roll to the side and come up on one foot and elbow. Make sure your hips are lifted and the core is engaged. Hang tight for 30-60 seconds (or as long as you can)
  2. Reverse Plank: Start by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Keep your body in a straight diagonal line from your shoulders to heels. Ensure that your hips are in line
  3. Dynamic Prone Plank: Starting with a standard plank position, raise the hips as high as they can go and then lower them back down. Continue this movement for as long as possible. Make sure the Back stays straight and the hips don’t droop.
  4. Plank to Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then, move one arm at a time back into the plank position (forearms on the ground). Repeat alternating the arm that makes the first move
  5. Jumping Jack Planks: There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line) but keep your feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one)

Fun Fact: Just by holding a plank for 30 secs a day, you can make your core stronger. It also helps you lose fat!

One word of caution is being careful when performing planks. Overdoing it could lead to injury. This is important if you have back pain or an injury. If you’re trying it for the first time, get into it slowly and gradually till you can hold the plank for longer duration. The duration can be increased with  practice.

Points to Remember

  • Keep breathing while doing the Plank. In essence, don’t hold your breath
  • Ensure that your hips, head or shoulders do not drop
  • Don’t place your hands very close, it can create internal rotation and instability in your shoulder joint
  • Try to hold the Plank in a proper position for a short duration rather than holding it in a wrong position for a longer time

What do you think? Try out planks and its variations and let us know your thoughts in the comments below!

You can find more articles on fitness here. You can also join our certified experts for a live, interactive session on GOQii PRO. Book a class now from the GOQii App.

#BeTheForce

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Comments

  1. Angela Holmes says

    June 16, 2018 at 11:45 am

    Amazing!! I am fitness lover and its great to know this workouts information and its really helps me a lot.

    Reply
  2. khabar in hindi says

    May 15, 2019 at 6:35 pm

    very good information!! sir aapne bahut hi aasan tips batai hai Jesse Hama fit or health rha ske .

    Reply
  3. ruchi singh says

    January 8, 2020 at 7:31 pm

    your post is very interesting to read.it’s very informative and helpful. Usually, I never comment on blogs but your article is so convincing that I never stop myself to say something about it. You’re doing a great job, Keep it up.

    Reply
  4. essayhave review says

    November 5, 2020 at 4:15 pm

    Thanks a lot, for this wonderful information. It was really helpful for me.

    Reply
  5. PharmBaba says

    January 5, 2021 at 2:17 pm

    Very helpful. Keep sharing this kind of informative Posts

    Reply
  6. PharmBaba says

    January 20, 2021 at 10:39 am

    Very Nice Information about the plank.

    Reply
  7. Samuel Miller says

    April 24, 2021 at 2:34 pm

    My best-recommended exercise is plank it’s not much time taking and gives the best result. I always explore such kind of blog that helps me out in my daily routine a few days ago I go through the blog of online dissertation help and that help me a lot to accomplish my dissertation.

    Reply
  8. dearair says

    September 15, 2021 at 1:32 pm

    Wonderful Article. Thank You For Posting This Kind Of Awesome Blog! Surely Inspired Thru Reading Your Post.

    Reply
  9. Fitness Freak says

    June 20, 2022 at 5:39 pm

    Planks are a key part of core strength training. Planks require control and stability of the core muscles and the abdominal muscles. Planks are not only a great workout for the core muscles, but also for the arms, legs, and back. If done properly, planks can give you a tight and toned core, which is a key to having a healthy body.

    Reply
  10. hakkachow says

    June 14, 2023 at 9:58 am

    We’re the ones who created and operated wang’s kitchen in Mississauga for years. We proudly present to you the one and only HAKKA CHOW

    Reply
  11. Super Mario says

    August 24, 2023 at 4:55 pm

    It’s the only way to stay fit that won’t make your health worse

    Reply

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