Bodyweight exercises are the most feasible exercise for fat loss and toning of the body. Plank is one of the bodyweight exercises which is simple and challenging at the same time. Plank work on your entire muscles of the body and not just core muscles. 

So, let' talk about the benefits;

• It works on abdominal muscles like rectus abdominis, transverse abdominis, obliques, pelvic floor, back muscles and glutes. The strengthening of these muscles increases the ability to lift heavier weight and sports performance.
• Helps attain a good posture but building strength in the shoulder, arm and scapular muscles.
• It improves flexibility by stretching and lengthening the muscles.
• Improves the stability of spine thereby reducing risk of injury
• Enhances overall metabolism by fat burning
• Improves balance by strengthening the muscles
• uplifts our mood and acts as a de-stressor

Let' look at the various variations of plank;

LOW PLANK : Lie on the stomach, lift your body by placing the elbow at 90 degree and knee should be off the ground and toes on the ground. Hold this position for 1 minute. 

Progression: by increasing the time period

See to it that the body is in a line and buttocks is raised higher.

HIP DIP: Maintaining the low plank, rotate the hip alternately and try  touching the ground. This one mainly works for obliques and stretches the latissimus muscle. Do this for 10 reps and increase the reps. Also, in order to challenge yourself one can place weights on the back.

HIGH PLANK: This plank is similar to low plank. In this lift the body and balance between the hands and toes. It gives stability to the scapula and helps in attaining a posture. Hold this for 1 minute and increase the time period eventually.

MOUNTAIN CLIMBER: In the high plank position, bend right knee and touch the right elbow. Do this alternately, 10 reps. 

Progress, add weight cuff to the ankles

SIDE PLANK: Lie on one side and place elbow at 90 degree, 

for beginners, bend the knee of beneath leg and keep the above leg straight

progress, keep both the legs straight and lift the above leg as shown in the figure.

maintain the position for 30 seconds each side.

Plank is one of the challenging exercises that we can incorporate in our daily workout. Keep doing these planks and see the results. 

Will come up with some more variations in the next blog, till then 

Stay consistent and motivated!!