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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.

Free Workouts That Incorporate The Plank Exercise

30 Day Plank Challenge

Get A Flat And Toned Stomach Fast

30 Day Ab Challenge

Flat Belly Workout

Bodyweight Exercises

Fat Burning Evening Workout

Plank Exercise Video Demonstration

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Rhonda Shade

Written by Rhonda Shade

My name is Rhonda Shade founder of Change In Seconds. After 10 years in the fitness industry I created Change In Seconds a healthy lifestyle resource.

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