Bid Goodbye To Back Pain And Body Ache With Regular Plank Exercises

The surefire way to strengthen your core

“Ow!”, “Ouch”, “Uff!”– are these the three words that more or less summarize your existence on Earth? Is the mere act of sitting, getting up, bending, or merely turning your position is painful enough for you to start cursing the evolution of life itself? Looks like your strong desire to be a badass is taking a beating because of your deteriorating body core. Oh, you thought it’s not that important? Well, that’s what we are here for- to do away with the myths!

So, the first question is- why do you need a strong core to start with?

For us the definition of fitness is to have a beach-worthy bod, all flat stomach and solid abs, while we ditch the fact that being fit is so much more than just having abs- it means possessing a strong core- your personal backup structure which enables you to…well, do EVERYTHING!

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– Your muscles facilitate your body movements, protect your organs, arteries, and veins as well as the central nervous system including your spinal cord, which needs strong support from the core muscles to assist in a smooth movement. 

– A stable core means that your movements are strong, stable, and balanced. Hence the chances of you being prone to injury lessens.

– A major plus of a strong core is less back pain occurrences which are caused due to compressed discs in our spine.

Wondering what exercises would be best to achieve this seemingly unattainable super core? The answer is- plank exercise- but we dive into the ‘how’, let’s start with…

…why Plank is the best exercise for your core?

‘Cause there’s nothing better to improve your posture, gain a better body composition, and sculpt your waist than plank exercises as it aids in building your isometric strength i.e., empowering core muscles as it requires everything from your arms to your legs and ab muscles. An all-in-one workout!

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Now that we have established that planks are your go-to solutions when developing the strength of your core is at stake, let’s take a look at one of the easiest yet most effective plank exercises that you can do at home, without using any equipment. 

Build a rock-solid core with these 6 easy yet effective plank exercises

The Traditional Plank

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The most basic form of plank and also the most effective, this traditional plank pose needs efforts from your entire and is thus the simplest exercise to strengthen your core, glute, biceps, and shoulders.

Assume a cat pose, with your hands flat on the floor and your arms forming a straight line. Raise yourself, while keeping your palms on the floor and the tips of your feet supporting your posture. Remember to keep your back straight while you hold the pose for 30 seconds. 

Plank with lifting your arm and leg

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Assume the traditional plank position, lift one of your legs, hold the pose, and bring down your leg. Repeat the procedure with your other leg as well. Follow the same procedure with your arms next. Initially, you can hold this pose for 30 seconds and gradually increase the duration as you get more practice.

The Dolphin pose a.k.a the forearm plank

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Though this one also involves keeping your back, body, shoulders in a line and your abs tight, it is different as you will be resting your body weight on your forearms, which will strengthen your upper back and shoulder muscles. Just ensure that your elbows are directly below your shoulders and hold it for 15-30 seconds.

Plank Jacks

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Maintaining your plank position, make your legs jump in and out, crisscrossing each other, without moving your hands. This modification in the usual plank pose does wonders to strengthen your chest, ab muscles, shoulders, back, lower back, shoulders, abdominal muscles, etc. 

Remember that while doing planks you need to keep your stomach contracted and back straight. Another crucial point to keep in mind is that your hip shouldn’t move at all during these exercises, otherwise the pressure on the body will be transferred to your shoulders, which may cause an injury. 

Now, fitness is just a ‘plank’ away!

Disclaimer: does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

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