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  1. #1
    Registered User 07137365's Avatar
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    Thumbs up How To Do planking For Beginners : strengthen Your Abs and core

    plank exercise builds tremendous bouts of strength and is achievable from the comfort of your own home. Sometimes the best exercises are the simplest especially if you’re a beginner. The plank will help you build strength and with that, some serious body confidence. And we know confidence is attractive.

    Read on to learn how to incorporate this full-body exercise into your workout routine.

    How to Do a Plank for Beginners

    Alignment is key, friends. Use a mirror or a piece of furniture as you get started to avoid accidental pressure on your joints. If you choose to use a piece of furniture, do the following steps at an incline to engage your abs. You may also do plank on the floor or a mat. By doing this below

    >>Place your hands directly under your shoulders. Spread your fingers wide.

    >>Press through your shoulders and dome your upper back to protect your shoulder sockets and strengthen your chest muscles (pectoralis major/minor).

    >>Micro-bend your elbows to shield your joints against unnecessary pressure.

    >>Lengthen your spine behind you and lift your knees off the floor (you can leave your knees down).

    >>Parallel your legs to the ceiling and engage your thighs.

    >>Tuck your hip bones forward toward your belly button to increase your abdominal and glute engagement.

    >>Stack your heels over the ball-mounts of your feet to avoid strain on your toe joints.

    >>Gaze down to lengthen your neck and to keep your spine aligned.
    Last edited by 07137365; 10-16-2021 at 08:00 AM.
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  2. #2
    Registered User Darkius's Avatar
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    Rule #1:
    Don't just do belly planks. Do at least an equal number of back planks so you don't become disproportionate. Hang from something horizontally.

    Same for push-ups. You need to match with horizontal pull ups.


    Chinups help, but not enough.
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