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  1. #1
    Registered User 258furqan's Avatar
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    Proper planks guide for beginners

    If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment).
    Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes.
    1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
    2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
    3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
    4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
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  2. #2
    Registered User 7132spm's Avatar
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    there is a plank guide for beginner(tutorial videos)



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    Last edited by 7132spm; 07-24-2021 at 09:37 PM.
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  3. #3
    Registered User juniorswan's Avatar
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    Impressive!
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