If you want to improve your relationship with yourself, you need to start with the basics. In this article, we’ll outline the 5 plank moves that every woman should learn to foster self-love and confidence. You’ll be on your way to a healthier mind and body by following these simple steps!
The plank is one of the most basic exercises you can do to help improve your flexibility, strength, and balance. The plank is a great way to work your core muscles and increase your endurance.
To perform, start by lying flat on your back with your feet on the ground. Bend your elbows and place your hands on the ground next to your hips. Keep your back straight and lift your hips until you are in a plank position. Hold this position for a few seconds before slowly lowering yourself back to the starting position.
How to Hold the Plank: Feet Together, Hand Behind Back
1. One of the most important moves every woman should know is the plank. The plank is a move that works your entire body and is great for toning and sculpting your abs. To do the plank, you will need to:
1- Feet together, hand behind back
2- Hold for 30 seconds
3-switch legs2. To do the plank with your legs in the air, you will need to:
4- Lie down on your back with your feet in the air
5- Put your hands behind your head
6- Hold for 30 seconds
The Plank: Elbows Bent, Chin Up
The plank is one of the most fundamental exercises for improving your body composition. It’s a great exercise for toning your muscles, increasing your flexibility, and reducing your risk of injury.
To perform, you’ll need to get into a position with your elbows bent and your chin up. Hold this position for as long as you can, then slowly release the pose and repeat. Make sure to gradually increase the duration of the plank exercise over time to avoid injuries.
Tip: To make the plank more challenging, add some push-ups or leg lifts to the mix.
The Side Plank: Right Leg Outstretched, Left Leg Up on Ball of Foot
The side plank is a great exercise for overall fitness and strength. It is also an excellent low-impact exercise for people with knee or back issues. To do the side plank, start on all fours with your palms flat on the ground beside you. Position your right leg, so it is stretched out straight behind you, and press its heel into the ground. Keep your left leg lifted up so that its ball of the foot is resting on top of your left ankle. Hold this position for as long as possible, then slowly lower your body back to the starting position. Repeat the exercise on the other side.
The side plank is a great exercise for overall fitness and strength. It is also an excellent low-impact exercise for people with knee or back issues.
To do the side, start on all fours with your palms flat on the ground beside you.
Position your right leg, so it is stretched out straight behind you, and press its heel into the ground. Keep your left leg lifted up so that its ball of the foot is resting on top of your left ankle. Hold this position for as long as possible, then slowly lower your body back to the starting position. Repeat the exercise on the other side.
The Low Plank: Bottom of Left Foot on Right Hand, Top of Right Foot on Left Hand
The low plank is one of the most important core moves you can do for your physical health and well-being.
The low plank will help strengthen your abdominals, lower back, hips, thighs, and glutes when performed correctly. It also tones your pelvic floor muscles, which can help improve bladder control and prevent incontinence.
The low plank is a great way to start your day because it helps to loosen up your body and prepare it for the day ahead. It’s also a great exercise to do before you go on a walk or run.
If you’re new to the low plank, start easing yourself into the movement by lowering your body until you feel a slight burn in your abs. Once you have a good knowledge base, increase the intensity by holding the position for longer periods. And finally, always be sure to cool down after completing this challenging move.
The High Plank: Bottom of Right Foot on Left Hand, Top of Left Foot on
The high plank is a great exercise for women because it targets all your body’s muscles.
Start by lying face down on the floor with your palms above your shoulders to do the high plank. Your legs should be bent, and your feet should be hip-width apart. Lift your hips and press them into the floor and lift your chest off the floor. Hold this position for as long as you can, then slowly lower back down to the starting position.
If you want to make the exercise more challenging, raise one leg in the air and hold it there for a few seconds before lowering it back to the ground. This adds an extra challenge to your abs, back, and glutes.