There are certain exercises that have become known as a staple for fitness building. If you’re looking to build a stronger core, planks may be right for you. Planks may seem easy since they are a bodyweight exercise, but this isolated position, when done correctly, proves to be challenging.
Before tackling some of the harder planking styles, it’s important to know basic planking form in order to ensure you’re taking the proper steps to avoid any unnecessary injury to your lumbar spine (lower back).
Step 1: Align your body into the position it would be in if you were going to do a traditional pushup. Make sure your hands are directly underneath your shoulder joint, not in front!
Step 2: Make sure that your arms are shoulder width apart, your palms are pressed flat against the floor* and that you are strongly holding yourself up, without feeling like your arms are going to give out.
*You can also choose to bend your elbows 90 degrees and rest your weight on your forearms to hold yourself up while you hold your palms together.
Step 3: Make sure that your neck is parallel with the ceiling. Imagine a string going from your head to your toes, perfectly aligned. Your eyes should be facing the floor so that you don’t strain your neck.
Step 4: Engage your entire core by doing an anterior pelvic tilt (bring the tailbone down and try to tuck your bottom under). By pelvic tilting, your hips align and put you into a neutral spine position (no lower back curvature).
Step 5: Hold for as long as you can while squeezing your core and glutes.
There are a large variety of planking styles that can help keep things fun and fresh if you’re getting tired of the same traditional planking form. Below is a list of 7 planking variations that may help you achieve a stronger core and tighter tummy.
1. Plank with arm/leg lift
Lift your right leg and left arm in unison. Hold and then alternate with the opposite sides.5
2. Side plank
Press your left hand into the mat and turn your body so your weight is on the outer edge of your left foot. Imagine a big medicine ball underneath you. Press your torso up and away from the imagined medicine ball, and extend your right hand towards the sky – keeping your core engaged.6
3. Side plank with twist
Lie on your left side with your forearm directly under your shoulder. Raise your right arm towards the ceiling, keeping it perpendicular to your body. Lift your hips so that your body is in a straight line from head to toe. Reach down, scoop your right arm in front of your body, and reach in the space between your chest and the ground. Twist from the waist up. Do desired amount of reps and then switch sides.7
4. Plank out
Stand with your feet hip-width apart. Reach down and touch the floor with your fingertips. Without moving your feet, walk your hands forward until you reach planking position. Reverse the movement, walking your hands back towards your toes while keeping your core engaged.8
5. Side plank with hip dip
Begin in a side plank, with arm of your choice reaching upwards toward the ceiling. With control, dip your right or left hip (depending on the side you’ve chosen, down towards the mat. Hover just above the mat and then push your hip back up into your original side plank position.9 Do desired amount of reps and then switch sides, dipping the opposite hip.
6. Stir-the-pot-plank
Use a stability ball to balance your forearms on with elbows positioned under shoulders. Feet should be extended behind you in a planking position. Move forearms in a counterclockwise direction for desired amount of reps then switch to rotating in a clockwise direction.10
7. Plank to pushup
Get into a basic plank position with your elbows on the ground, at 90 degree angles. Push yourself up, one arm at a time, into a push up position. Then lower yourself back down to your elbows on the ground, one arm at a time. Make sure to keep your core engaged throughout.11
How long should you hold a plank?
It’s important to note that you should never push your body to a point where you are feeling pain that is not a soreness associated with muscle use, such as shooting pain or straining that you cannot control. It’s been said that being able to hold a plank position for 2 minutes can be a sign that you’re fairly fit.12
The World Record for the longest time held in abdominal plank position is 8 hours and 1 minute, held by Chinese police officer Mao Weidong. He accomplished this incredible feat in Beijing, China on May 14th, 2016.13
How long have you managed to hold a plank position for? Do you have a fitness goal or accomplishment you’d like to share? We’d love to hear it! Comment below.
Sources:
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Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**
**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
September is Yoga Awareness Month, a perfect time to explore the incredible benefits of yoga and how it can enhance your life. Whether you’re a seasoned yogi or a beginner, this month is all about embracing the practice and discovering its transformative power. ...
As we age, maintaining a healthy and active lifestyle becomes increasingly important. Trying new fitness routines for women over 40, can help boost energy, improve mood, and enhance overall health. Here’s a comprehensive workout plan tailored specifically for women...
The world is a massive place, and most of us barely scratch the surface of seeing it in our lifetimes! Well, if you’ve ever been curious how other countries around the world partake in sporting events and fitness trends, look no further than the list below. If your favorite country didn’t make the list, it’s nothing personal, there’s far too many to include in one article – check to see if they make it on our next edition of Top Sports & Intriguing Fitness Trends from Around the World!
Will you be participating in any of the sports listed below this year? Keep physically fit at LA Fitness so you’re ready to tackle, run and jump your way to victory!
Canada – Lacrosse is known as Canada’s national summer sport and ice hockey as the national winter sport. However, what may come as a surprise is that soccer is currently the most popular sport among Canadian children3, according to Canada’s government site.
Fun fact: Swimmers rejoice; this may be for you. Each year thousands of Canadians participate in the Polar Bear Swim in Vancouver, Canada, an icy cold swim into the English Bay on New Year’s Day. Many dress up in fun and fancy costumes, so if you plan to participate, bring your creative A-game!
Fitness Tip: To help strengthen your shoulders and triceps, and assist in preventing injury when playing lacrosse, try incorporating some military presses into your workout routine. Unsure how much weight to use? Check out a quick tip here!
United States – In 2014, ESPN ranked professional football as the most popular sport in America for at least the 30th straight year.4 With many blockbuster films and popular TV shows featuring the sport, and the Super Bowl dominating as one of America’s favorite pastimes, it is no surprise this hard-hitting sport makes the touchdown as America’s top sport.
Fun fact: LARP, which is short for live action role-playing, has no single point of origin but is incredibly popular in the U.S., North America, Europe and Australia. The earliest recorded LARP group, known as Dagorhir, was founded in the United States in 1977 and focused on fantasy battles.5 Who said playing video games had to be a sedentary activity – grab your garbs and meet up with fellow gamers for a fun and fantastical way to keep fit.
Fitness Tip: Before getting in that early morning workout, eat a healthy breakfast! Why is this so important? Find out the reason here.
Russia – Ice hockey, figure skating, gymnastics and bodybuilding tend to dominate as top sports for this cold climate country. In fact, according to Russia.com, ice hockey is considered the national sport.1
Fun fact: Checkmate! Russians consider chess a competitive sport, and it’s even recognized as one by the International Olympic Committee.2 In fact, the youngest ever undisputed World Champion was Russia’s own Garry Kasparov who later started his own organization known as PCA (Professional Chess Association), a rival organization to FIDE (World Chess Federation).
China – While China may be known for making its mark in martial arts, its citizens are champions at table tennis! Table tennis is both a popular and revered game in China because anyone can play, regardless of income level or age. According to one source, ping-pong tables are so prevalent in China that “nearly all schools, factories and office building have a few tables.”6
Fun fact: Each year China hosts a traditional Dragon Boat Festival, which commemorates the life and death of Qu Yuan, a Chinese poet and scholar. The celebration consists of good food and drink, along with dragon boat races of course.
Brazil – Football, or soccer as Americans refer to it, is Brazil’s most popular sport. According to FIFA, there are 13.2 million football players in Brazil7 – and that’s not including the ones who practice it just for fun! Did you know? The national team has won 5 FIFA World Cup titles!
Fun fact: Brazilians take their fitness very seriously, which should come as no surprise considering that the country ranks as having the second largest fitness industry in the world.8
Australia – Australian football, referred to as simply “footy” takes the top spot for beloved sport game of this country. However, rugby comes in a very close second9, with both sports drawing huge audiences and casting wide appeal.
Fun fact: You may have heard about the discus throw, or maybe even the javelin throw, but have you heard about tuna tossing? That’s right, the Tuna Tossing World Championship occurs annually in Port Lincoln, Australia, and it’s exactly what is sounds like. They even have a competition for the little Aussies, called the prawn toss.10 Time to start working on your throw if you’re going to give this competition a go.
India – Would you guess Yoga is the most popular fitness/sport activity in India? If so, you would be incorrect. According to a study published by SMG Insight/YouGov, cricket comes in the top spot as India’s most revered sport. In fact, “The Board of Control for Cricket in India is the global leader of profits in the world of cricket!”11
Fun fact: While yoga has become increasingly popular over the years in the U.S., its origins lie in India. Yoga is a physical and spiritual practice rooted in Hinduism, which was introduced to Americans by the Hindu monk Swami Vivekananda in 1893.12 The Indian government is currently trying to get yoga recognized throughout the world as India’s cultural property.13
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France – Football (soccer) and cycling lead as two of the top sports of France. With France having won a FIFA World Cup and the popularity of the Tour de France, it is easy to see why the French hold these sports close to heart.
Fun fact: Parkour fans have France to thank. Georges Hébert, a former French naval officer, developed the training method after travelling through Africa and witnessing the indigenous peoples’ athleticism with their natural environment. His parkour training method is still used by the French military today.14
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Fitness Tip: Soccer players and parkour lovers take note! Find out how to help prevent shin splints here.
Japan – While baseball and soccer are popular in Japan, The Japan National Tourism Organization lists sumo, kendo, judo, karate, and aikido as some of the nation’s traditional sports.15
Fun fact: Japan is known for being over-the-top in fun and wacky ways when it comes to certain things. Take for example, Japan’s weight loss sunglasses which are tinted blue in order to help our brains find the food unappetizing.16 Research has shown that blue is the least-appetizing food color17, therefore in theory, this should help users of these sunglasses eat less, which could help lead to weight loss.
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England – According to a study reported by The Daily Telegraph, swimming ranks as the most popular sport in England, with soccer falling in at number four.18
Fun fact: Have you heard about morning raves? Popular in London, and spreading their way around the world, these early morning dance parties are everything you’d find in a rave, sans the drugs and alcohol. While it may seem like a silly concept, folks that have attended feel that it’s a great way to start the day and feel more energized19 before setting off for work or school.
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Spain – Bossaball is a team sport that originated in Spain. It combines various elements taken from volleyball, football (soccer), trampoline and capoeira (a Brazilian dance exercise). This sport sounds like it would be the next fun thing to give a try.
Scotland – If you’re ever planning to attend the Scottish Highland games you better have your kilt ready. Draped in traditional Scottish history, this fun sporting event includes plenty of food, drink and Scottish dance, not to mention a plethora of skills events that will leave you wanting to try your own luck.
Ireland – According to DiscoveringIreland.com, the main sports of Ireland include hurling and Gaelic football20, which are included in the Gaelic Games located in Croke Park in Dublin.
New Zealand – Have you ever heard of poi dancing? It originated years ago in New Zealand by the indigenous Maori people. They used it to increase their flexibility, strength and coordination. “Poi” is the Maori word for “ball” on a cord21, which is exactly what the dancers use.
Philippines – Did you know? Basketball is the most popular sport in the Philippines. That’s right. In fact, the Philippines is “Nike’s third largest basketball market after the U.S. and China.”23
Fun Fitness Fact: Did you know? The roots of racquetball are believed to have come from prisons in the 1800’s “when inmates were given balls which they would hit against walls.”22 It’s a fun and fast-paced sport that has gained popularity over the years. In fact, LA Fitness recognizes this and is one of the largest racquetball providers in the United States.*
Share with us your favorite sport below (weird/wacky/fun) – we would love to hear it! Keep training with us at LA Fitness so you’re ready for whatever next sporting game comes your way!
*Amenities vary by location. Racquetball court use may be subject to an additional fee.
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Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**
**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.
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Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**
**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.
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