If you are planning to take a step ahead on your fitness journey, plank exercise for beginners is a game-changer! The plank is like a magical move for your core, simultaneously strengthening your abs, back, and shoulders. Plus, you don't need any fancy equipment, just you and a bit of floor space.
If you are new to planking, do not worry; everyone starts somewhere! It is all about starting slow and steady, finding your balance, and feeling the burn in all the right places. Whether you are new to fitness or looking to improve your fitness, mastering the concept can be a game changer. Here is a general guide for plank exercise for beginners, including how long you should hold a plank and whether a minute of a plank every day is enough!
Table Of Contents
1. What Is A Plank Exercise?
2. How Long Should A Beginner Hold A Plank?
3. How Much Plank Is Good For Beginners?
4. Is 1 Minute Plank Every Day Enough?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
What Is A Plank Exercise?
Plank is a static exercise in which you maintain the same position at the top of the push-up for a long time. It targets only the stomach, back muscles, shoulders, and hips. Proper form is essential to maximise performance and prevent injury.
How to do a basic plank?
- Start from a mat or soft spot.
- Lie forward with your elbows directly under your shoulders and your forehead on the floor for 20-30 seconds, gradually increasing the time as you gain strength.
- Extend your legs straight behind you, standing on your toes. Your body should form a straight line from head to toe.
- Pull your belly button towards your spine and engage your core muscles.
- Avoid sagging the waist or bending the back.
- Breathe deeply and evenly throughout the exercise.
- Focus on holding the body correctly rather than holding it for a long time using the relevant technique.
Plank Variations For Beginners | |
| Forearm Plank | It reduces strain on the wrists and is more accessible than a high plank on the hands. |
| Knee Plank | To progress to a complete plank, start with your knees resting on the ground instead of your toes until you build enough strength. |
| Wall Plank | To reduce the intensity, perform the plank with your forearms against a wall while maintaining proper alignment. |
Also Read: Get Fit With These 4 Best Core Strengthening Exercises For A Solid Workout Regime!
How Long Should A Beginner Hold A Plank?
It is recommended for beginners to start with a plank for 20-30 seconds. Prioritising proper form early on is essential to prevent injury and build core strength. As you feel more comfortable and stronger, gradually increase the hold time in 5-10-second increments. Aim for 60 seconds or more over time, but listen to your body and adjust based on your fitness level. Consistency and proper procedures are necessary to maintain the functioning of the body.
Also Read: Try These 6 Best Ab Exercises For Beginners With Practical Tips To Implement!
How Much Plank Is Good For Beginners?
For beginners, it is good to integrate 2-3 sets into your plank workout, with each set lasting 20-30 seconds. This method gradually increases core strength and endurance without tiring yourself. As your strength increases, consider adding more or increasing the duration of each plan. Remember that in the beginning, quality of movement and correct control of form are more important than quantity.
Is 1 Minute Plank Every Day Enough?
One minute of preparation each day is an excellent start for beginners to build core strength and endurance. But to get the best results, it's helpful to vary your training and mix different exercises to get the best results on all muscle groups. Achieving your goals with other exercises like squats, lunges, or yoga poses can help you stay healthier.
Also Read: Try 25 Variations Of Squat Workouts With Weights And Know Its Benefits!
Expert’s Advice
Plank has many benefits because it is an excellent abdominal and core exercise. It is also an isometric exercise because it allows your muscles to contract in one position. Strength training bolsters your joints and helps you have better posture. There is also a way to adjust this. If you are just starting, you can gradually increase the time or use other modifications according to your ability.
Health Expert
Akshata Gandevikar
The Final Say
Plank exercise for beginners is versatile and effective in strengthening your muscles and improving overall stability. By starting with the correct form, gradually increasing the duration, and combining variations that suit your fitness level, you can master the plank and benefit from its many benefits.
Whether your goal is to tone, get stronger, or strengthen your core, this plan is a must-have for anyone starting their fitness journey. Start planning today and feel the difference in strength and stability!
FAQs
1. Which are the best plank exercises for beginners?
Forearm plank, side plank, and side plank leg life are the best exercises for beginners as they are easy to follow.
2. What are the plank exercise benefits?
Planks increase the strength of your core, including your abs, shoulders, back, and neck, and they also increase the flexibility of your overall body.
3. How do you do a beginner plank position?
Here is how you do a plank position for beginners:
- Breathe deeply and evenly throughout the exercise.
- Aim to hold the plank for 20-30 seconds, gradually increasing the time as you gain strength.
- Focus on holding the body correctly rather than holding it for a long time using the relevant technique.
References
- https://www.wikihow.com/How-Long-to-Hold-a-Plank-As-a-Beginner
- https://www.realsimple.com/health/fitness-exercise/how-to-do-a-plank
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