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PLANKING - LOW IMPACT EXERCISE

CHAPTERS

00:00 PLANKING INTRO
00:30 PLANK BENT ELBOWS
00:40 HOW TO PLANK
01:17 INCREASE GRADUALLY
01:55 BENEFITS OF PLANKING
02:42 TIMELINE
02:50 30 DAY PROGRAM
03:29 CONCLUSION

Planking is a great exercise for strengthening your core muscles, including your abs, back, and buttocks. It fits into any daily routine and can be done anywhere, without the need for any equipment.

To perform a plank
Start in a push-up position, with your hands directly under your shoulders and your toes tucked under.

Engage your core muscles and keep your body in a straight line from your head to your heels.

Hold this position for the prescribed time.

Rest for a few seconds, and then repeat the exercise.

The plank with bent elbows
Also known as the forearm plank, this is a variation of the traditional plank that can be easier on the wrists and more challenging for the core muscles. Here's how to perform it:

Start by lying face down on the floor.

Place your forearms flat on the floor, with your elbows directly under your shoulders and your fists facing each other.

Curl your toes under and lift your body off the ground, creating a straight line from your head to your heels.

Engage your core muscles and hold the position, remembering to breathe deeply throughout the exercise and avoid arching your back or sagging your hips.

To release the pose, lower your knees to the ground and rest for a few seconds before repeating the exercise.

The plank with bent elbows can improve your posture and reduce lower back pain.

Increase gradually
As you become stronger, gradually increase the duration of your planks or try to target different muscle groups. For example, you can try side planks or plank jacks.

Remember to focus on proper form and alignment throughout each plank, and to breathe deeply throughout the exercise.

By doing planks, you burn more calories than the traditional ab exercises like sit-ups and crunches. Planks are especially important for those who have a sedentary lifestyle as it not only burns fat but will also improve metabolism. Doing planks daily will keep your metabolic rate high.

Benefits of planking
There are many benefits of planking including:

Improved core strength: Planking engages the deep abdominal muscles which helps improve core strength and stability.

Better posture: Planking strengthens the muscles of the back and shoulders, which can help improve posture and reduce the risk of back pain.

Increased flexibility: Planking helps stretch and lengthen the muscles of the legs, hips, and back, which can improve flexibility and range of motion.

Improved balance: Planking challenges the body's ability to maintain balance and stability, which can improve overall coordination.

Low-impact exercise: Planking is a low-impact exercise that can be done anywhere, without any equipment. It is a great exercise for people of all fitness levels.

Timeline
Try a 30 day plank. This can help you gradually increase the amount of time you can hold a plank and reap the benefits of this exercise. Here is a simple 30-day plank program:

Days 1-3: 30 seconds
Days 4-6: 45 seconds
Days 7-9: 60 seconds
Days 10-12: 75 seconds
Days 13-15: 90 seconds
Days 16-18: 105 seconds
Days 19-21: 120 seconds
Days 22-24: 135 seconds
Days 25-27: 150 seconds
Days 28-30: 180 seconds, 3 minutes of holding a plank

With consistency and dedication, daily planking can help you build a stronger core, improve posture and increase your overall fitness level.

Thanks for watching. If you're serious about getting fit, please check out some of our other video's on the Channel. I'll see you in the next video!
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