Plank Variations For Beginners: 10 Bad Habits to Stop Making
plank variations for beginners
Introduction
If you’re new to working out or looking to mix up your fitness routine, one of the most effective exercises to get started with is the plank. However, doing the same old-fashioned plank every day can lead to boredom and stagnation. This is where plank variations come in – by incorporating different types of planks into your workout routine, you can challenge yourself, improve your core strength, and prevent plateaus.
For those just starting out, it’s essential to focus on exercises that are easy to learn and modify, allowing beginners to build confidence and develop a solid foundation. Plank variations for beginners can be tailored to suit different fitness levels, making them accessible to everyone. From gentle modifications to more challenging versions, there’s a plank variation out there for you.
In this article, we’ll explore some of the best plank variations for beginners, including simple exercises that target specific muscle groups and more advanced moves that will challenge even the most seasoned practitioners. Whether you’re looking to improve your core strength, boost your metabolism, or simply feel more confident in your own skin, these plank variations are sure to help you achieve your fitness goals.
Getting Started with Plank Variations for Beginners
The plank is a fundamental exercise in any fitness routine, but it can be challenging to maintain proper form and engage the correct muscles. For beginners, starting with modifications and progressions can help build confidence and ensure safety.
Understanding the Basics of a Plank
Before diving into variations, it’s essential to understand the basic position of a plank. A plank is performed by placing your hands shoulder-width apart on the ground, engaging your core, and balancing on your forearms and toes. Keep your body in a straight line from head to heels, with no sagging or arching.
Modified Plank Variations for Beginners
For those new to planks, it’s best to start with modifications that reduce the intensity and challenge of the exercise.
Knee Plank (Anchor)
The knee plank is a modified version of the traditional plank. Instead of keeping your toes on the ground, place your knees on the floor in front of your hands. This variation reduces the stress on your shoulders and upper back while still engaging your core muscles.
1. Start by getting into a high push-up position with your hands shoulder-width apart.
2. Lower your body down until your forearms are almost touching the ground.
3. Place your knees on the floor in front of your hands, keeping them slightly wider than shoulder-width apart.
4. Engage your core muscles and balance on your forearms and knees.
Wall Plank (Anchor)
The wall plank is another modified version that uses a support to reduce the strain on your body.
1. Stand with your feet shoulder-width apart, about 2-3 feet away from a wall.
2. Place your hands on the wall at shoulder height, with your arms straight and your elbows locked.
3. Engage your core muscles and lean forward slightly, keeping your body in a straight line from head to heels.
4. Hold this position for 30-60 seconds, breathing naturally.
Progressive Plank Variations
As you become more comfortable with the modified plank variations, it’s time to progress to more challenging exercises that target different muscle groups.
Inverted Plank (Anchor (american Council on Exercise.org))
The inverted plank targets the muscles in your lower back and glutes.
1. Start by getting into a high push-up position with your hands shoulder-width apart.
2. Place your feet on a surface higher than your hands, such as a step or bench.
3. Engage your core muscles and balance on your forearms and toes.
4. Hold this position for 30-60 seconds, breathing naturally.
Side Plank (Anchor)
The side plank targets the muscles in your obliques and shoulders.
1. Lie on your side with your feet stacked and your hands under your shoulders.
2. Lift your hips off the ground, creating a straight line from head to heels.
3. Engage your core muscles and balance on your forearm and foot.
4. Hold this position for 30-60 seconds, breathing naturally.
Remember to listen to your body and only go as far as feels comfortable and safe. Always consult with a healthcare professional or certified fitness expert before starting any new exercise program.
Conclusion
In conclusion, incorporating plank variations into your fitness routine can help keep your workouts engaging and challenging. For those new to planks, starting with beginner-friendly options like the modified plank or side plank can be an effective way to build strength and endurance. As you progress, you can explore more advanced variations such as the single-leg plank or decline plank. Remember to always listen to your body and start slowly, increasing intensity and difficulty as you become more comfortable. By incorporating plank variations into your routine, you’ll be on your way to a stronger, leaner, and healthier you â so why not give it a try today?
Here are five concise FAQ pairs for plank variations for beginners:
Q: What is the best plank variation for a beginner?
A: The modified plank on knees (MPOK) or the plank with feet elevated on a chair or bench is recommended, as it reduces the amount of weight-bearing and strain on the shoulders.
Q: How do I modify a traditional plank to make it easier?
A: To modify a traditional plank, you can place your hands on a stability ball or a pillow for support, or use a resistance band around your upper body.
Q: Can I still get a good core workout with shorter planks?
A: Yes, even shorter planks (20-30 seconds) can be effective for targeting the transverse abdominis muscle and improving overall core strength.
Q: What is the difference between a plank and an incline plank?
A: An incline plank targets different muscle groups than a traditional plank. The incline plank works your shoulders, chest, and triceps, while the traditional plank focuses on the core muscles.
Q: How often should I practice plank variations to see results?
Here’s a short quiz on plank variations for beginners:
Question 1: What is the primary benefit of performing a side plank?
A) To target the chest muscles
B) To improve balance and stability
C) To engage the core muscles
Show answer
Answer: B) To improve balance and stability
Question 2: Which plank variation targets the upper body more than the lower body?
A) Side plank (left and right)
B) Inverted plank
C) Plank with leg lift
Show answer
Answer: A) Side plank (left and right)
Question 3: What is the purpose of lifting one leg in a plank position?
A) To increase the intensity of the exercise
B) To improve balance and stability
C) To target the lower body muscles
Show answer
Answer: C) To target the lower body muscles
Question 4: Which plank variation can be modified to make it easier for beginners by reducing the amount of time spent in the plank position?
A) Side plank (left and right)
B) Inverted plank
C) Knee plank
Show answer
Answer: C) Knee plank
Interesting perspective. I never thought about it this way. Keep up the good work!
This is so useful. Bookmarking for future reference.