Planking for Beginners: How to Get Started and See Results

Planking for Beginners: How to Get Started and See Result

Health & fitness Cross By Prikshit August 29, 2023

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[{"selector":"#anim-7606ce07-36c4-472b-bbc2-9a0f1a162e1a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 10.000000242718452%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2bd5ea5c-a786-4e94-994a-3cbb4ac54b38","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5f2bf1fa-6bf5-499c-99ab-569f5436595d","keyframes":{"transform":["translate3d(0px, 165.55553%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Planking is a low-impact workout that strengthens your core muscles, it's a wonderful exercise for beginners. Additionally, since no special tools are needed, this is one of the best exercise

[{"selector":"#anim-9964fd33-820f-4ddc-bf2f-700bd7b90d6b","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4e131ca-a78e-4182-bbd5-76d50b61b422","keyframes":{"transform":["translate3d(0px, 302.81300%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c63aad96-9dd7-4d99-b290-63d3281c2fc4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-1.1744508029092564e-14%, -5.97005235330328e-7%) scale(1.4132231404958677)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Lets see how to do planking correctly for beginners and get the most benefit out of it without leaving your home.

[{"selector":"#anim-848fe787-2195-411b-a8ad-7be78bc53a7b","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1fa28bc-4316-4ffb-b7ba-f5f57aaa6d41","keyframes":{"transform":["translate3d(0px, 190.94017%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d4e7d14-bcbd-4622-a456-101e52109f15 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 3.7037039846278303%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Start by lying face down on the ground before performing a plank. With your elbows bent at a 90-degree angle, place your forearms on the floor right beneath your shoulders.

[{"selector":"#anim-2b7688ff-5072-49c3-95bb-15baad6dcf27","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19af6795-3dfd-4b1c-87ec-d2c7b61bb522","keyframes":{"transform":["translate3d(0px, 224.02119%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66f22645-7431-4b0a-951c-22df225112d3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, -4.954954681623367%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] From your head to your heels, your body needs to be aligned in a straight line. Engage the muscles in your core and clench your glutes.

[{"selector":"#anim-caadcdc0-0bba-4d01-adfb-e9a641ce9d38","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7df53c18-0446-48ed-b339-b0e1ffabdbab","keyframes":{"transform":["translate3d(0px, 221.80030%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e0945a5-9336-40f7-bcdd-e3875d227437 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(24.271844660194176%, -0.000004909353662323889%) scale(1.4854368932038835)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] If you are a newbie, try brief holds of about 30 seconds maximum. Keep your back and body still and straight.

[{"selector":"#anim-4ad43888-696e-4879-873a-4dda21200413","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5f6ae08-e3db-4fe0-8a01-0fea1ab5201e","keyframes":{"transform":["translate3d(0px, 184.01709%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-58c2e02b-d94b-4eb4-bc9b-ce4218acbb21 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-6.896551724137927%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Once you have mastered the basic plank, there are many variations you can try, such as forearm planks and side planks. You can gradually increase the time and difficulty of the plank.

[{"selector":"#anim-c9d2e45b-3c24-4907-b952-da8f13b6f86b","keyframes":{"opacity":[0,1]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2d797b9-c347-4068-9d13-c8e77615a436","keyframes":{"transform":["translate3d(0px, 463.57249%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12ce7e90-4269-4f78-aefe-1aa25064b92b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -23.11009632814433%) scale(1.462962962962963)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Some additional tips: Make sure you warm up before workout, this will reduce injuries as a result.

[{"selector":"#anim-12a61c51-bc29-498f-b15a-9e953213d9c7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] NEXT STORY: 6 Incredible Benefits of Zumba for Weight Loss and Fitness THANKS FOR READING! Read Next Story