How To Do A Proper Plank Exercise To Develop A Strong Core

How To Do A Proper Plank Exercise

How To Do A Proper Plank 

See below instructions, FREE workouts and Video demonstration on how to do a proper plank exercise.

What Is A Plank Exercise And Muscles Used 

The plank is one of the best bodyweight exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” ), transverse abdominus, internal and external obliques, hips, back, shoulder and arms.

How Often Should I Do The Plank Exercise

You could do it 2-3 times a week on non-consecutive days or you can train daily.

How Long Do You Hold A Plank Exercise

You can hold the plank position from 10 seconds to 5 minutes. If you are new to exercising, try 10 seconds. 2 minutes is a good goal to shot for. 3 to 5 minutes will give you even greater physical benefits.

We offer the 30 Day Plank Challenge as a means to gradually get you to hold your plank position longer.

How Many Calories Can You Burn Doing Planks

According to MyFitnessPal, a 150 pound person will burn 10 calories in 3 minutes. A 180 pound person will burn 12 calories in the same time.

Steps For Proper Plank Exercise 

1) Start on your hands and knees on a mat.

2) Lift your knees off the mat and push your feet back, bringing your body to full extension with toes pressed into the mat.

3) Make sure your feet are shoulder-width apart to start. Press the palms of your hands flat on the mat with elbows bent, lifting your body so it forms a straight line.

4) Keep your core tight while you hold the plank.

Printable Workouts That Use The Plank 

Plank Exercise Video Demonstration

Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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