Planking (no, i do not mean using a piece of wood) is a simple but a very effective total body weight exercise. Its done holding the body very stiff and develops strength primarily in the core- the muscles that connects the upper body and the lower body- as well as the shoulders, arms and glutes (any one of the three large skeletal muscles that form the buttock and move the thigh).

This static exercise- meaning the body stays in a particular position for the whole period of the move- requires no equipment and can be done just about anywhere.

There are various types of planks but i will be taking us through just 4 of them. If you feel the need to want to try the other types, please feel free to mention it in the comment section.

Standard Plank

  1. Plant the hands directly under the shoulders like you are about to do a push up.
  2. Ground the toes into the floor and squeeze the glutes to stabilize your body. your legs should be working too.
  3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
  4. For a beginner, you can hold the position for about 20 seconds. As you get comfortable with the move, you can hold the plank for as long as possible but without compromising your form or breath. 

Forearm Plank

This variation, also one of the most common ways to perform a plank is relatively easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned under the shoulders and the arms parallel to the body at about shoulder-width distance.

Side Plank

This variation better engages the obliques (a diagonally arranged abdominal muscle on either side of the torso) or the side muscles of the core , than a standard plank. lie on one side with the legs stacked on top of each other then prop the body up on the hand or elbow while keeping the feet stacked. Modify the position by raising the opposing arm or leg (or both) in the air to make the plank more difficult or make the move more easier by crossing the upper leg in front of the body for additional support.

Single-Leg Plank

By removing removing one point of contact from the ground, this variation increases the demand on the core. Position the body into a basic plank then lift then lift one leg towards the ceiling (as far as you feel comfortable) without compromising your back. Keep your hips parallel to the floor then alternate legs

I hope i have been able to inspire someone today. Please get up and do something, your body needs that jump, that run, that walk. Rome was not built in a day, you can start your fitness journey as light as possible. I'm going to posting videos in my next post on how to correct the common mistakes on how to domor hold a perfect plank.

Please comment, share and upvote. Feel free to ask me any question and i will be glad to help you with it.