5 Best Planking Exercises For Beginners Should Try

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Performing plank exercises are one of the best ways to improve and strengthen your core muscles, lose weight and build muscles. However, though these exercises are best to put your core to test but practicing them on a regular basis after a certain period of time makes it a bit annoying or boring for the person.

Planking Exercises For Beginners

When you get bored with a thing, you don’t put your heart and soul in it and it happens more when you are a beginner. But just so that you don’t become prey and do this exercise just for the sake of doing it, we have shortlisted some of the most innovative and creative yet amazing planking exercises for beginners. Have a look at these!

  1. Basic Plank

basic-plank

Doing this one of the foremost and basic planks exercises you need to stand at an approximate distance of 3 meters from a wall and while keeping your elbows straight press your hands on the wall. Your body weight must not be on hands but on your toes. This exercise can also be done on the floor with your knees bent and hands flat to the grounds. In either of the two situations try to hold this position for a minimum of 30 seconds. initially hard but later it becomes quite easy!

  1. Side Plank

Side Plank

This exercise mainly targets shoulder, glutes, obliques and thighs muscles. Start by lying down with your left side on the floor and then raise your body in a way that it is supported with your left hand and foot. Imagine as if there is a ruler passing in your body from head to toe through the center. So, try to keep your body still and straight as much as possible. Caution must be taken for not straining your neck. At a time, you must hold the position for at least 30 seconds. As a beginner for better results, don’t try to increase the time duration of holding a position for more than 30 seconds. However, you can repeat three 30 seconds side planks with 15 seconds of rest in between.

  1. High Plank Leg Lift

High Plank Leg Lift

This plank exercise for beginners is one of the best ones which targets your abs, shoulders, lower back and hamstrings muscles. Thus, doing an amazing job to improve and strengthen your legs as well as your core. As far as the procedure is concerned, it is very simple. Get in the high plank position initially, which involves you lying with your stomach on the ground and then raising your body supporting it by being on your toes and with your hands in such a way that they form a 90 – degree angle with the floor.

While you are in the high plank position, make sure that your body is absolutely in a straight line and your but is not lifted up. Once you attain this position, lift your left leg such that it is parallel to the ground and then hold this position for a minimum of 30 seconds time duration. Take a break of 15 seconds then do the same with your right leg. For challenging yourself more you can repeat this procedure twice for every side but with a 15 – seconds break in between.

  1. Triceps Push-ups

triceps push-ups

 

If you are wondering what exactly is triceps push-ups, then to explain it to you in simple terms, completing push-ups while maintaining a high plank position with your hands directly under your shoulders is a triceps push – up. As mentioned earlier, for a high plank position you need to lift your body off the ground bearing your weight on your toes and hands such that they are forming a 90-degree angle with the floor.

To build enough triceps strength in your body, beginners can modify this push-up too by bringing your knees closer to the floor. This exercise targets your abs and triceps. However, don’t do this exercise in a rash manner as it may cause some injury. Set a three seconds time gap for each way- while going up and down, so that you have enough time to pump up your muscles.

  1. Knee to Elbow Plank

Knee to Elbow Plank

Targeting your shoulders, thighs, abs, obliques and hamstrings muscles, this exercise is one wholesome package which though a bit difficult in the beginning but once practiced is the best way to burn up fats and remain in shape. For doing this exercise, you have to first set up your body in a high plank position.

Once you attain the high plank position, move your right knee towards your left elbow, then go back again to the initial high plank position. Then repeat the same procedure but this time with your left knee and right elbow. The thing to take care in this exercise is that in order to move your knee towards the elbow, it is easy for the body to curve up a bit, but remember that straighter the body, better are the results. Try to complete as many knees to elbow planks switching between both the knees in 1 minute. If you want to repeat it again, wait for at least 30 seconds in between.

Mixed with a bit of creativity these plank exercises for beginners are a lot of fun. We wish that these exercises would take you one step closer to your fitness goal!

Angeline is a registered dietitian currently working in research. She have participated in many public health programs organised by WHO, and other health organisations around the world. She studied in North Ireland and in the USA to complete a BSc in Human Nutrition from Ulster University. She then went on to complete my PhD focusing on diet, exercise, weight management and more recently completed a postgraduate diploma in dietetics. She enjoy walks on the beautiful north coast of Ireland and is passionate about providing evidence-based nutrition advice for the general public. You can connect with her any time for a health advice.

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