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Doing Planking Exercise

Updated on February 14, 2013

What's the best exercise for the abs? I'll take planking exercise any time of the day.

And here are the reasons why:

Planking exercise develops the abs and the muscles in our thighs; and our glutes; and our hamstrings; and our quads. This exercise can be done anywhere, anytime and can be performed even without equipment. Planking exercise is better and more effective than doing a hundred crunches a day. The benefits of planking exercise suggests that we can be fit in the comfort of our very homes.

Planking exercise is done by positioning the entire body like a wooden plank. This exercise promotes core stability, strength and endurance. Doing planking exercise trains our abdominals, backs and butts. Depending on how you support your planks, you will also be strengthening the muscles of your arms in the process. The more you perform planking exercise, the faster you develop our abs and firm your thighs.

Basic planking stance
Basic planking stance

Variations of Planking Exercise

Don't be fooled however, by how easy planking exercises "look" like. While some get bored with this stance, I consider it very challenging. In fact, you'll be surprised how your body reacts after doing a basic plank position for at least a minute.

There are many variations to the planking exercise.

The basic can be done by positioning the body to a push-up position. The difference is that you'll using your arms and elbows for support instead of your hands. Your body should be straight as a plank.

Hold this position for 20 seconds at least. Rest afterwards. Do it again for 2 more times. Increase your time to 45 seconds; and then to a minute as you develop strength.

Other variations of the planking exercise (without equipment) includes:

  • basic plank position supported by the hands
  • basic plank position supported by the elbows
  • basic plank position with leg lifts
  • basic plank position with arm lifts
  • side planks
  • side planks from leg lifts
  • side planks with kicks
  • knee-bent plank with sideward leg lifts
  • knee-bent plank with sideward leg lifts (while drawing circles)
  • ...and more

Doing plank exercise is a good total body workout, especially if you don't have time to go to the gym. Expect to feel the burn after performing at least 3 sets of 2 variations above.

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    • beingwell profile image

      beingwell 5 years ago from Bangkok

      That's right DreamerMeg. I'm doing planks alternately with my cardio workouts. It's challenging for me, actually. haha!

    • DreamerMeg profile image

      DreamerMeg 5 years ago from Northern Ireland

      Yes, the plank is hard work, but very useful. Helps develop the core muscles.