Making Mealtime Meaningful: Discover how we're giving back with the 12T Cares program →

Planks

Planks

Planks Forearms

PlanksForearms

[sc name=”content-ad-horiz-1″]

Improved posture and overall core strength are two huge benefits of the plank. For many of us plagued by back issues, this is one movement that will help strengthen your core and potentially help alleviate nagging back pain. Posture not only helps us look taller, but it also sets our back into alignment, and when we sit up straight, we are not squishing our internal organs, so good posture means improved digestion and breathing.

Planks can be done on your hands or forearms, with either move reaping the same benefit. If your wrists hurt, move down to your forearms. Modify your plank into other movements, such as a variation on the push up by alternating from straight arm to forearm while in plank position. We’ve seen many plank challenges in recent years, with individuals holding themselves in this position for an inordinate amount of time. Build up your endurance in this bodyweight exercise, holding for several seconds at a time but do not exceed more than 2 minutes in a single plank hold; 60 seconds is an optimal goal.

Planks Side Crunch

PlanksSideCrunch

Planks Side Twist

PlanksSideTwist

[sc name=”content-ad-horiz-2″]

We’ve already shared with you the benefits of the static plank, but this move can be made dynamic by adding a twist. Work on your obliques by adding a rotating motion either with an extended arm or a modified crunch.

Planks are a great abdominal workout without the sometimes painful demands of a conventional sit up. Core abdominal muscles are engaged while adding a turning motion targets other key areas through lengthening and contracting of the muscles. Once you feel confident with the plank, start to add variations, such as the twist, to spice up a plank position.

Take a quick breather, and click the NEXT PAGE button for more great bodyweight exercises!

Subscribe to 12 Tomatoes