If we talk about core strength ,we always have planks workout in our mind. If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective body weight exercise that requires no equipment and can be performed just about anywhere . all you need a plain surface or you can use carpets or mats for proper support fro your elbows.
Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. As there are lots of plank variation workout you can do. in this blog we will tell you about the effects of hammer plank .
Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your body part, and offer the chance to achieve substantial results in a relatively short span of time.
Traditional Planks Progression :
1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do pushups
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyper extend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Hard (Hammer ) Planks progression :
- Get into push up position on the floor.
- Now hold the hammer upside down with both the hands
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no bending.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
Benefits :
By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This is great if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.
- When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed.
- Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.
- In the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.
- You will decrease your risk of injury in the back and spinal column
- You will experience an increased boost to your overall metabolism
Summery
- Improve your plank gradually
- Start with the easier variation of planks and slowly increase your level
- Inhale and exhale while performing planks
- Perform other body-weight exercises at the same time.
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