Plank On Hands

The Plank on Hands is a highly effective exercise that targets and strengthens the core muscles, including the abs, obliques, and lower back. This exercise is a great addition to any workout routine because it not only helps improve core strength but also enhances overall stability and posture. To perform the Plank on Hands, you start by getting into a push-up position, with your hands directly under your shoulders and your body in a straight line. Your feet should be together, and your toes should be pressing into the ground. Engage your core by pulling your belly button towards your spine, and squeeze your glutes to keep your hips from sagging. Maintaining a neutral spine, hold this position for a designated period, typically starting with 30 seconds and gradually increasing as you build strength. Proper form is crucial during this exercise, so be mindful of keeping your head aligned with your spine and not allowing your hips to droop or rise too high. By regularly incorporating the Plank on Hands into your fitness routine, you can experience a multitude of benefits. Not only will it help build a solid core foundation, but it can also improve overall balance, stability, and even posture. It's a versatile exercise that can be modified to meet your fitness level, making it suitable for both beginners and advanced individuals alike. So, get ready to strengthen your core and enhance your overall fitness with the Plank on Hands!

Instructions

• Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
• Engage your core muscles by drawing your belly button towards your spine.
• Keep your neck in line with your spine by looking down towards the floor.
• Hold this position for the desired amount of time, typically starting with 20-30 seconds and gradually increasing as you get stronger.
• Remember to breathe regularly throughout the exercise.
• To release the plank, lower your knees to the ground and rest.

Tips & Tricks

• Engage your core muscles by pulling your belly button towards your spine.
• Keep your shoulders aligned directly above your wrists for optimal stability.
• Maintain a straight line from your head to your heels, avoiding any sagging or arching of the back.
• Breathe deeply and evenly throughout the exercise to ensure proper oxygenation and endurance.
• Start with shorter durations and gradually increase the time as your strength improves.
• Vary the difficulty by performing plank on hands with different arm positions, such as wide or narrow hand placement.
• Focus on maintaining proper form rather than trying to hold the position for a longer time.
• Incorporate plank on hands into a well-rounded workout routine that includes strength training, cardiovascular exercise, and flexibility work.
• Use a mirror or ask a fitness professional to check your form to ensure you are in the correct position.
• Listen to your body and rest when needed, pushing through discomfort is not recommended.