How to perfect Plank Exercise and variation the plank?

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We have read in the last blog that what is the benefit of plank exercise and what are the side effects, what precautions should be taken while exercising plank exercise. Today, we will read that the world’s best plan is an exercise and what their names are and how they are done.

You must have been read this in our last blog, what is the plank exercise, if you have not read it, you can read it by clicking on the link given below.

https://kidsfitnessexercise.com/plank-exercise-for-beginners/
How To Beginners start Plank Exercise

Plank exercises are the best way to slim down your belly and shape your waist. Many experts now recommend planning on crunches or sit-ups, as planks tend to stretch less on your spine and hip flexors.

Planking 60 seconds is a huge benefit as the plank will tone your back, glutes, hamstrings, arms, and shoulders all at the same time. Read More

Nowadays, every youth is inclined towards his physical fitness and wants to make his personality attractive for which the gym joins. Also Says a Healthy body has a healthy mind. First of all fitness trainers advise them to do an exercise plank for perfect body shape.

There are 30 different types of plank exercises in the world, in which today we will discuss 10 best exercises and the remaining 20 exercises will be discussed in the next blog. You are really great you join Exercise Hub.lets Go…

FOREARM PLANK, CONFUSED PLANK (FOREARM OR HAND, OR BOTH)

How to

Lay your mat and carpet on the ground and
Get on your mat and place your shoulders directly under your shoulders. Your hands should be extended and your body should be tall.
Lift the middle part of your body, your head, waist, and back of the knee should be straight so that your body forms a straight line. Try to hold your plank for 30 to 60 seconds, You can easily watch this video.

FOREARM PLANK, CONFUSED PLANK (FOREARM OR HAND, OR BOTH)

Low Side Plank Exercise

How to Low Side Plank Exercise?

How to Low Side Plank Exercise

lie down flat on the mat, bend the elbow of the right hand. By bending the elbow and placing the weight of the front body on it, lift the front body part. Keep your feet on top of each other.
Keep your left hand above your waist.
Your head should be in a state of the waist and full cramps.
After that, you have to bring the middle part of your body above or below the ground.
Make sure your body should be stretched.
You have to repeat this process 10-15 times.

Return to the starting position.

https://kidsfitnessexercise.com/interesting-plank-exercises-for-abs/

Extended Plank

How to Extended Plank?

How to

Lay a mat or carpet, lie on it
Lift the front of your body with your hands.
Raise the middle part of the body too.
As far as possible, move your hands slowly one by one.
Then one by one kept bringing the weight of his body to the shoulders.

Repeat this process 10-15 times.
Return to the initial state

Low Side Plank Crunch

How to Low Side Plank Crunch?

How to

Place the mate or carpet on the floor. Lie sideways on it. By raising the arm up to the elbow, raise the front part of your body over it.
You put the right foot on the left foot. Raise the middle part of your body too.
Make sure that your head, waist, and legs should be drawn in a straight line.
After that, bend your right leg to the knee and bring it forward and hold for some time.
Then straighten it back. Repeat this process 10-15 times.
Initial status returns.

HIGH SIDE PLANK KNEE TUCK
How to HIGH SIDE PLANK KNEE TUCK?

How to high side plank knee tuck

Place the mat or carpet on the floor. Lie on it. By raising the right hand up to the elbow, raise the front part of your body. Place the left hand behind the head.
You put the right foot on the left leg. Elevate the middle part of your body as well.
Make sure that your head, waist, and legs are drawn in a straight line.
After that, bend your right leg from the knee and bring it forward and bring the left hand to the bent knee.
Then straighten it. Repeat this process 10-15 times.
Initial Status Returns.

Low Plank arm reach

How to Low Plank arm reach plank Exercise?

How to Low Plank arm reach Exercise

Lay mat or carpet on the floor. Lie on it upside down. By raising both arms up to the elbow, ( How To Perfect Plank Exercise )you raise the front part of the body. After that raise the middle part of your body also.
Make sure that your head, waist, and legs are drawn in a straight line and that all your body weight is on your elbows and toes.
After that, straighten your right hand while keeping the body weight, then straighten your left hand while taking the body weight.
Then bend the elbows with both hands one by one. Come to the first position.
Repeat this process 10-15 times.
Initial Status Returns.

https://kidsfitnessexercise.com/interesting-plank-exercises-for-abs/

Wide Plank Exercise

How to wide Plank Exercise?

How to Wide Plank Exercise

Lay mat or carpet on the floor. Lie on it upside down. With the help of both hands, raise your body upwards.
The weight of your body should be at your fingertips.
Make sure that your head, waist and legs are drawn in a straight line.

How To Perfect Plank Exercise Gradually widen both arms as far as possible. Then return to the same position, repeat this process 10-15 times.

Initial Status Returns.

Hand & Heels Plank Exercise

How to Hand & Heels Plank Exercise?

How to Hand & Heels Plank Exercise

Lay mat or carpet on the floor. Lie on it upside down. With the help of both hands, raise your body upwards, bending from the knees.
The entire weight of your body should be on your hands and knees. You take the body backward until your hip touches your heel.
Then come back to the same position.
Repeat this process 10-15 times.
Initial Status Returns.

Hand & Heels – Alternate Leg lift

How to Hand & Heels – Alternate Leg lift plank Exercise?

How to Hand & Heels – Alternate Leg lift Exercise

Lay mat or carpet on the floor. Lie on it upside down. With the help of both hands, lift your body upwards by bending from the knees,
The entire weight of your body should be on your hands and knees.

You straighten the right leg and move it upwards towards the back. Then come back to the same position. Repeat the same process with your left leg.
Then come back to the same position.
Repeat this process 10-15 times.
Initial Status Returns.

How to Beginners Star Shoulders Workout at Home ?

Walking plank

How to Walking Plank Exercise?

How to Walking plank Exercise (How To Perfect Plank Exercise)

Lay mat or carpet on the floor. Lie on it upside down. With the help of both hands, raise the front side of your body,
The entire weight of your body should be on your hands and toes.
Keeping your claws in the same position, you move the front part of the body to the right and once to the left, as far as possible.
Repeat this process 10-15 times.
Initial Status Returns.

Why Love Handles and Belly Fat Are So Dangerous To Your Health?

Precaution

  • Start an exercise under the supervision of an exercise trainer
  • Consult your doctor before starting an exercise.
  • Stop exercising immediately if pain increases due to exercise.
  • Avoid exercise during the pregnancy period.
  • How To Perfect Plank Exercise

Can We start exercise today?

A healthy life is the basis of life. That’s why guys, exercise regularly and if you haven’t started exercising yet, start exercising with the Puneet Singh Tandi Gurera YouTube channel from today. Very soon you will find a positive change in yourself and get success with a disease-free life.

Do let us know your thoughts about this. Also, if you found this post useful, then do share it.

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Puneet Singh Tandi Gurera

Student & Fitness Blogger

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Shoulders Workout For Beginners And How To Do It? Previous post Shoulders Workout for Beginners and how to do it?
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