Engaging in planking proves to be one of the most effective methods for strengthening your core, specifically targeting the abdominals, back, and shoulders. Benefits of Planks Regardless of your current fitness level, there are compelling reasons to incorporate planks into your workout routine. The advantages of planks extend to the development of upper body strength, enhancement of posture, and improvement of balance and coordination. How to Plank

1. Commence in a push-up position.
2. Lower your body onto your forearms by bending your arms, ensuring that your elbows are positioned beneath your shoulders.
3. Maintain a face-down position, with tight abs and a neutral spine. If you experience instability, widening the distance between your feet can provide a more secure foundation. Gradually narrowing this gap as you build strength will add intensity to the exercise.
4. How Long Should I Hold a Plank? For beginners, initiate with a 10-second plank, then take a brief rest before attempting another 10 seconds. Gradually enhance your strength during each workout until you can sustain a plank for 30 seconds. With correct technique and sufficient strength, aim for a one-minute plank.Fun Fact: The world record for the longest plank is an astounding 10 hours, 10 minutes, and 10 seconds. Nevertheless, even a simple 30-second plank offers significant benefits!Common Plank Mistakes
   1. Looking up: Tilting your head upward can strain your neck. Keep your gaze downward, envisioning a straight line from your spine to the top of your head.
   2. Arched back: An arched back stresses the spine and shifts the focus to the arms rather than the core. Keep your core muscles engaged and maintain a neutral spine.
   3. Hips too low: Fatigue may cause your hips to drop. Counteract this by contracting your glutes and slightly widening the gap between your feet to keep your hips elevated.

   Challenge Yourself While static planks effectively build muscle, they can be made more dynamic for an added challenge. Explore variations such as Commando Planks, Buzz Saw Planks, Plank Walkouts, or Planks with Arms and Leg Raises in Seven to intensify the workout for your arms and core.

   To engage all facets of your abdominal muscles, explore side-plank variations, which enhance balance and involve additional muscle groups around your core. Discover exercises like Side Plank and Side Plank Crunches in the Seven app!Planks truly offer a plethora of benefits. Explore further with Seven’s 17 different plank exercises, enhancing your body’s strength, stability, and power for various daily activities.

   Discover demonstrations of all the mentioned exercises in Seven today.