Beginners Guide To Calisthenics Plank Workout For Abs
Most athletes love planks because they are effective, efficient, and needed for many other exercises. Indeed, if you can’t perform the right plank, it’s difficult to try more complex or advanced movements. The first step is to master the regular plank. It is your starting point. When you do planks correctly, you want to tighten your abs as much as possible. If you do this correctly, your abs should feel like they’re on fire after a few seconds. Once you are able to master the basics, you can do it in so many ways. If you can walk a few more minutes on the plank, you can jump into different variations like side planks and single-leg planks. The Calisthenics plank workout for abs seems challenging, yet once you get into it, you tend to master it slowly and gradually.
Furthermore, the plank is an isometric exercise in which you contract your muscles and keep them in one position. In fact, this is a classic move that provides countless benefits not just to your core, but also activates all of your body muscles between your shoulders and toes. It helps stabilize, balance, and motivate the body during almost any other activity. Additionally, it gives them a good burn for muscle strength. Indeed, it helps boost calorie burning by building a range of muscles. And adding it to your fitness program is an excellent choice.
Primary Muscles Involve In Planking
- erector spinae
- rectus abdominis (abs)
- transverse abdominus
- gluteus medius
- gluteus minimus
- the adductor muscles of the hip
- external, and internal obliques
Secondary Muscles Involve In Planking
- gluteus maximus (glutes)
- quadriceps (quads)
- trapezius (traps)
- rotator cuff
- the anterior
- the medial
- posterior deltoid muscles
- serratus anterior
The Calisthenics Plank Workout For Abs Challenge
- Place your hands directly under your shoulders a little wider than shoulder-width apart as if you were doing a push-up.
- Put your toes on the floor and squeeze your hips to stabilize your body. Your legs should also work during the movement. You must be careful not to lock or hyperextend your knees.
- Neutralize the neck and spine by looking at a point on the floor about 12 inches behind your hands. Your head should be in line with your back.
- Hold this position for at least 20 seconds. As you become more comfortable with the movement, hold your plank for as long as possible without sacrificing form or breathing.
- This variation, and one of the most common forms of plank support, is a little easier than supporting your body with your hands.
- Place your forearms on the floor with your elbows aligned under your shoulders, arms parallel to your body, and shoulder-width apart.
- If the flat palms bother your wrists, bring your hands together.
- This plank is significantly easier than a traditional straight arm plank and is great for beginners as it allows them to focus on form.
- Putting your knees on the floor reduces stress on your lower back.
- If your knees are uncomfortable on the floor, put them on a rolled-up mat or towel.
- This variation works the obliques or outer muscles of the core more than the standard plank.
- Lie on one side with your legs stacked together, then support your body with your hands or elbows while keeping your feet stacked.
- Change positions by raising the other arm or leg in the air to make the plank more difficult, or ease the movement by crossing the upper leg in front of the body for extra support.
- This variant increases the pressure on the core by removing the contact points from the ground.
- Place your body on a simple plank and lift one leg toward the ceiling until it feels comfortable but doesn’t involve your back.
- Keeping your hips parallel to the floor, switch legs.
Calisthenics Plank Workout Benefits
1.) Excellent Core Strength: A strong and solid core looks and feels good. But more importantly, it helps stabilize, balance, and motivate the body in almost any other activity. In fact, core strength is the foundation of all coordinated and powerful movements.
2.) Body Stability: It helps stabilize the spine and improve the spine’s oblique muscles’ strength. Plus, to help you address this power imbalance.
3.) Relieve Body Pain: We need to keep our spine straight to perform these exercises. Planks give you better core strength to support yourself during these movements. Indeed, it helps to keep your lower back in a standing or sitting position. Improving your posture alone will help align your vertebrae, thereby reducing unnecessary stress on the spinal area. This also helps to properly organize the ligaments in the back, which can also prevent painful back problems.
4.) Enhanced Mental Health: They increase the strength of our skeletal system, improve our ability to concentrate, and even help us breathe properly.
5.) Improves Flexibility: Adding a plank to your exercise routine means you’re not only building core strength but also improving your body’s flexibility. Moreover, it makes your back muscle groups not just your hips, but all the muscle groups in the back of your body more flexible.
Calisthenics Plank Workout For Abs As Your Foundation
To sum it up, we’ve been thinking about getting a healthier routine through regular exercise, but somehow it never materializes because it’s just a matter of time, resources, motivation, or all of those things. By calisthenics workout for abs, you can safely reach your goals. The upside is that you can do it whenever and wherever you want. Plus, you don’t have to worry about the device you’re going to use. Plank is ultimately a total bodyweight exercise, so your only investment is your body. Changing the type of plank exercise you do can target all the different muscles and keep challenging you all the way. Ready to get started?
Disclaimer: The information contained on this website is for educational purposes only and is not intended to be a substitute for treatment by a healthcare professional. Get a medical evaluation and doctor’s approval before starting any exercise program.