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What is Plank Exercise and why is it Effective beyond Other Exercises?

What-is-Plank-Exercise-and-why-is-it-Effective

What is the plank exercise? And how it’s different from other activities? Can you do this at home or you will need some equipment while doing a plank? Why is it essential in a workout routine?

What is Plank Exercise and why is it Effective beyond Other Exercises?What is the plank exercise that suitable for your body and age? There are many variations of plank exercises, and we are giving you our top list on that. Also, we are giving you some tips on how to do a plank correctly.

Plank, like squat, is a simple yet effective bodyweight exercise. It is the state wherein you hold your body stiff to develop strength in your core and other muscles such as shoulders, arms and glutes.

As there are many variations of plank you can choose from, you will not need equipment. Meaning you can always perform it at home or the park. There are common mistakes in doing planking. But lots of good things will happen, and because of these smart things, people are going crazy asking – what is plank exercise.

Like squats, plank does not go out of fashion. Planks are one of the exercises needed to build muscles most simply.

So why, plank?

So why, plank?

We will make this short – plank is doing some exercise that will improve your core definition and performance. It is an ideal exercise for abs muscles and all of your major core muscles. Empowering your core muscles, you will increase your ability to lift heavier weights, improved sports performance like jumping and the capacity to do stable side-bending and waist twisting. For sure, you will have excellent support at the back.

With enough support at the back, you can reduce the risk of your injury at the back and to your spinal column. It is a type of exercise that will strengthen your muscles and ensures firm support for your entire back. While doing this, you will not need to put too much pressure on your spine and hips. Therefore, you will have less injury but more strength.

Aside from strength, you can increase the overall metabolism of your body. It is one of the reasons why many choose to plank over other exercises. Doing this daily is one way of making your abdominal muscles increase the energy to burn. If you have no time to attend workouts at the gym, you can do planking. It is essential if you are spending the majority of your day in sedentary.

Also, good posture is one of the benefits of doing planking. While other workouts busy increasing your muscles, a plank, however, does a great job of improving your posture. A good posture is making both of your bones and joints in the correct alignment. Meaning, both bones and joints are maintained and healthier. If you have the right-back position, you will have fewer sufferings of back pain.

Other benefits that we can get from plank exercise are improved overall balance and mobility. Also, it gives calmness to your brain and treats anxiety and depression.

How do you do it?

Before going to different variations of plank exercises, it is crucial to know the necessary steps on how to do planking. Here is our easy step-by-step plank position.

  1. Your starting position is getting yourself into a push-up position on the floor. But your arms bent at 90 degrees and your forearms are rested to your weight.
  2. Make sure your torso is straight and your body in a straight line from ears to toes with no sagging or bending.
  3. Then your head should be relaxed and looking at the floor.
  4. You will need to hold this position as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  5. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Upgrade your Plank Exercise

When you learned the basic plank workouts and taking this exercise seriously, you will need to know the techniques on how to do a plank.

Forearm Plank

  1. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  2. Clasp your hands and make sure your feet should be hip-width apart, and your elbows should be shoulder-width apart.
  3. While on this position, make some contractions to your abs and then tuck your toes to lift your body. You should be in a straight line from head to heels.
  4. Hold this position for 60 seconds or as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  5. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Straight Arm Plank

  1. Your starting position is lying down, with your face looking at the floor and your legs extended. Your elbows should not be bent; instead, it should be straight like a push-up stunt.
  2. While on this position, make some contractions to your abs and then tuck your toes to lift your body. You should be in a straight line from head to heels.
  3. Hold this position for a minute or two or as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  4. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Side Plank

  1. Your starting position is lying down in a plank position. But, you will have to press your one hand into a mat. It will turn your body so your weight will be on the outer edge of your right foot.
  2. Then stack your left foot on top.
  3. You will need to do some other movements like pressing your torso up and down. Don’t forget to extend your left arm, pointed toward the sky.
  4. Make contractions in lower abdominal muscles and to your major core muscles.
  5. You can hold this position for a minute.
  6. Afterwards, you can return to your plank position and repeat on the left side. Make up to three repetitions.

Resistance Plank

  1. To have more pressure on your core, you can add a resistance band to work your core, shoulders and hamstrings.
  2. Place band around your wrists and ankles to form as straight-arm plank.
  3. Start moving your left hand and right foot out six inches.
  4. Return to start and repeat on opposite sides.
  5. You can have up to 10 repetitions.

Plank Tuck

  1. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  2. Clasp your hands and make sure your feet should be hip-width apart, and your elbows should be shoulder-width apart.
  3. Your knees should also be bent but do not touch the ground. Tilt your pelvis up and hold for 4 breaths.
  4. While on this position, make some contractions to your abs and then tuck your toes to lift your body. Then go back to your position in a straight line from head to heels.
  5. Repeat three times.
  6. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

 Caterpillar Plank

  1. Your starting position is standing with your feet apart with shoulder-width distance.
  2. Then bend forward at the waist and place your hands on the floor.
  3. Crawl forward to plank position with your shoulders directly aligned over wrists.
  4. Then bend your elbows to lower your body toward the floor then push back up.
  5. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  6. Next, bend your left knee toward your chest and rotate your waist while doing this.
  7. After you reach the position of your left leg parallel to the floor, return to plank and repeat on the opposite side.
  8. Return to a standing position.

Twisting Knee Plank

  1. Your starting position is getting yourself into a straight arm plank.
  2. Then twist your lower body to the left, then to the right and return to center.
  3. Bring your left knee forward to touch your left elbow and hold for a second.
  4. Return to center and repeat on the right side.
  5. You can make 1 repetition up to 20 repetitions.

Plank with Side Snatch

  1. Adding a dumbbell for your plank will make your movement works better. While in a plank position, make your body straight and your feet wider than shoulder-width.
  2. Hold your dumbbell and engage in your core muscles.
  3. Then keep your arms straight and make a twist to your waist.
  4. Lift the dumbbell in the left hand out to left and up overhead.
  5. Return to plank position and continue for 60 seconds.
  6. Then switch sides and repeat.

Plank using a Ball

  1. Get a stability ball and place your shins and tops of your feet over the ball.
  2. Then put your hands on the ground in a plank position.
  3. Engage your core and squeeze your butt muscles and hold for 60 seconds.
  4. When you feel your muscles are already toughened by the pressure, slowly return to push up position by releasing the ball.

Also, you can try other plank positions using the ball. It is called stir-the-pot-plank.

  1. Your starting position is kneeling in front of the ball with your forearms and elbows on the ball with your hands clasped.
  2. Roll the ball forward until your legs are extended, and your body is in plank position, toes tucked.
  3. Your shoulders should be stacked directly above your elbows, and your chest lifted off the ball. Don’t forget your neck in line with your spine.
  4. Brace your abs and make a small circle to the right with your forearms, as if stirring a pot.
  5. You can do this for 15 repetitions and repeat circles to the left.

Are you feeling of improving your plank?

There are several ways of improving your plank. In many ways, what is plank exercise if you cannot have its full effect?

The first thing you will need to do is start your plank workout in straightforward variations. You can start with bent knee or forearm plank if you are a beginner. After you experienced plank for two minutes, you can try other plank variations.

The key to do that is practice daily. Discipline yourself to have a few minutes for your plank exercises. If you can do this, instead of the basic plank, you can increase your repetitions as well as upgrade the plank variations that you will do.

Quick Tips for Plank Exercise

Quick Tips for Plank Exercise

Like other workouts, you can find flaws in doing planks. There are many mistakes, but we will focus on the top things that need to be resolved.

Make sure you have enough support for your back.

Put some effort to support your back by pulling your belly button in toward the spine when you are doing some contraction. It will help you torso flat, making your spine safe.

Your backwards should be in straight form.

It happens a lot to your butt. When you do planking, your butt is going upwards, or your back is going downwards. But the thing is, make sure your backward is in straight form, and you will have enough abs that will engage from top to bottom.

Keep your head straight while looking at the floor.

Don’t keep your hips, butt and back the only focus of your plank exercise. Another thing that is important to notice while doing the plank exercise is that your head is straight, making your neck in a neutral position. It is beneficial to your neck during this exercise.

Learn the essence of breathing in and breathing out.

Like other exercises, breathing is essential. You can deny oxygen to your body while doing the plank exercise. Make sure you know proper breathing to avoid dizziness and nausea. If you don’t know the appropriate breathing technique, you may need to ask for assistance on this one.

Stop being time conscious.

Free your mind from time and focus on your workout. Restraining your routine can affect your muscles and body while doing plank exercise. Never limit yourself with time. Instead, focus on the results that you want to achieve.

In our Opinion

After realizing and knowing about what is plank exercise, it is a useful exercise if you want to have strong muscles overall your body. But its pressure focuses on your abdominal muscles, so plank exercise is also known as plank abs.

How to Do Squat – the Powerful Exercise for your Legs

How-to-Do-Squat-the-Powerful

How to do squat is a powerful way to enhance your overall fitness. You may want to do squats if you need some quick yet best results from your workouts. Look no further, as we are giving you some reasons and easy ways on how to do squat.

How to do squat enables your body to have the strength exercise and a vital one that will increase the size of muscles in your lower body. Squats target your core strength, which is your key to do other workouts such as powerlifting, deadlifts and bench press.

However, to perform and achieve the results of a good squat workout, you will need to learn the techniques on how to do squat. The squat is considered as a staple exercise in many workout programs. Therefore, we are giving you the best tips and easy steps on how to do it.

Your lower body, especially the hip and knee joints up to your ankle joints, are essential to maintain their flexibility and strength. Also, after comparing it to other workouts, squat requires no equipment, and you can do it anywhere you want.

So why squat?

Regarded as a powerful leg workout, you can enjoy many advantages of doing squat. Enough pressure and appropriate intensity of squats can give you quick results.

Squats can build strength to your upper and lower body.

Indeed, squats’ primary muscle target is your leg muscles. On the contrary, it can also build muscles in your upper body. While intense workouts like squats, it can trigger the growth of hormones and testosterone in your body. These compounds are essential to improve muscle mass in certain parts of your body.

The squat is a functional exercise.

When you say functional exercise, it helps your body to perform daily activities. Since you will not need equipment to do squats, you can do it anywhere. The fundamental reason for how to do a squat is to promote mobility and balance. It also helps you build muscles to perform efficiently.

It gives you less fat, more muscles.

The squat cannot directly burn fat. However, the squat is useful in gaining more muscles. The cycle is when you gain more muscles, you will need more fat eventually.

It makes your body more flexible and balance.

Who cannot enjoy a body with flexibility and balance? Most importantly, strong legs are crucial for mobility and help maintain balance. Having balance in your body is improving your brain and muscle groups’ communication with each other. Achieving both flexibility and balance is vital while doing the workout.

No injuries if you do the squat workout.

Being flexible, balance and gaining more strength, you will more likely prevent injuries while doing other workouts. Your muscles, ligaments and connective tissues to be precise are more stabilized than before doing squats.

Squat improves performance in running and jump.

Most athletes know how to do squat as it boosts their limits on jumping high and running fast. Given that squat provides mobility, balance and strength, no wonder squat is vital in every athlete’s training program. Pushing the limits of an athlete is quite hard if you have no preparations before doing so.

More tone backside, abs and muscles of your entire body

Other than your lower body, squats can make a difference to your muscles in toning and tightening your behind. For instance, your abs and backside muscles can feel different if you do squat. It will prevent you from being obese, diabetic and reduce the risk of having the cardio disease.

How do you do it?

As the mainframe of every workout, the squat is a versatile exercise. But you can always start from the basics.

Step 1: Your starting position is standing facing forward with your head and chest held up and out.

Step 2: Then place your feet apart in shoulder-width, extending your hands straight out in front of you to help keep your balance. You can have extra movements like bending your elbows or clasping your fingers.

Step 3: After you are done with your hand, you can make an imaginary chair to sit back and down your hips. While doing this, keep your head facing forward as your upper body bends a little ahead. Make sure your back is slightly arched as you descend in this position.

Step 4: With your hips bent and your back slightly arched, lower down your thighs, parallel to the floor as possible. With your knees over your ankles, press your weight back into your heels.

Step 5: Focus on your form and keep your body tight. Then you can push through your heels and bring yourself back to the starting position.

For starters, you can have three sets of 10 squats, and then you can add more repetitions. Given that you are doing it properly, you can have the best results right away.

Variations of Squat

If you master doing the basic squat, you can do already do variations of the squat. The single stunt of squat in your routine cannot improve your strength, mobility and balance. Here, we are handing over to you on how to do squat, which focus on different muscles of your body. Here is the step-by-step of different squat variations you can do.

Bodyweight Squat

  1. For bodyweight squat, start your position with your feet apart, slightly wider than your hips. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Make sure your elbows bent and bring your palms together in front of your chest.
  4. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Jump Squat

  1. Your starting position, stand with your feet apart, a little wider than your shoulder width, toes slightly turned out, hands in front of your chest.
  2. Make sure you engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Then jump as high as you can while swinging your arms down by your sides. Keep your back straight and your chest lifted.
  4. Land with soft knees for 1 repetition

Sumo Squat

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  2. Make sure your legs are wider, and your toes are more turned out. It will make your inner thighs and glutes have more movement than the basic squat.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  4. Make sure your elbows bent and bring your palms together in front of your chest.
  5. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat Jack

  1. Your starting position for this squat will be different. You will need your hands to clasp together in front of your chest.
  2. Then, make your feet apart more extensive than your shoulder width. Engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top for 1 repetition.

Squat to Lateral Leg Lift

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hips. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. After putting pressure on your heels to stand, squeeze your glutes at the top.
  4. Then lift your right leg to your side, make sure your foot is flexible to keep your leg straight and toes forward. In doing this, you will have to put more weight on your one leg. Have a focus on keeping your back straight and core engaged.
  5. After that, switch sides and repeat by lowering the other foot for 1 repetition.

Squat using Dumbbell

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and squeeze your glutes at the top.
  4. While standing, press the dumbbells overhead, straightening your elbows completely. Don’t forget to keep your core engage and hips tucked under to avoid arching your lower back.
  5. Make a slow and lower the weights back to your shoulder for 1 repetition.

Squat using Goblet

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out while holding a goblet in both hands in front of you. The position will be the goblet hangs vertically to your sides.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat using Kettlebell

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip.
  2. Make sure your palms are facing in while both hands hold a kettlebell in front of you. You can bend your elbows while doing this.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  4. Put pressure on your heels to stand, squeeze your glutes at the top for 1 repetition.

Squat using Barbell

  1. Your starting position on this squat is standing a barbell inside a squat rack. Make sure your feet parallel to the bar rests on your collarbone and gently presses against your throat.
  2. Then grab the bar with your hands, with distance wider than your shoulder-width apart. Also, your elbows should be at forward and palms up.
  3. Next, pull off the barbell from the rack and step back. Make sure you will place your feet slightly wider than shoulder-width apart and turn your toes out 20 to 30 degrees.
  4. After that, push your hips back and bend your knees to lower into a squat. Your knees should be slightly out to the sides and keep your chest upright.
  5. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat with Band Resistance

  1. In this variation of the squat, get a looped resistance band and place it around your ankles.
  2. Then place your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat. Bring your palms together in front of you.
  4. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.
  5. But just a reminder, if your knees are caving in as you lower or stand, try looping the band just above the knees. Then, as you straighten your knees, push out against the band a little to keep your knees from caving.

How to do squat can fairly give you a result to have strength on your whole body muscles,In our opinion

How to do squat can fairly give you a result to have strength on your whole body muscles, but especially with your legs. In doing squat, the muscles that benefit most are your lower body. Though other muscles in our body are not totally left out, this workout can provide necessary preparations for athletes to have more mobility and balance. Other than these, you can have the strength you needed.

Pushups Every day Improves Strength and Build More Muscles

Pushups-Everyday-Improves-Strength

Pushups every day have been categorized as the most common yet effective way to build more muscles. If you want to build more muscles and strength, then this one is for you. But is it a simple exercise?

Pushups every day can transform your body into a broader and stronger buildPushups every day can transform your body into a broader and stronger build. If you want to have the perfect pushups, there are techniques that you can use to perform it correctly.

Upper body workouts or pushups have many elements that you need to follow. For instance, I perform pushups every day. And there are fitness tips that I can share with you to master the basics. Over time you can handle more repetitions of pushups which have good results of perfect muscles in your chest, shoulders and triceps.

Pushups everyday can give you more muscles, increased strength and faster results of other workout routines that you will perform. In this article, we want you to learn the basic techniques of the perfect pushups every day you do it.

To be More Productive

Squeeze your core muscles and glutes.

Squeeze your core muscles and glutes.

When you want to avoid running around your spine and doing back pushups, you might need to squeeze your core. By pressing this can reduce the risk of injury and make engagements to your center. Push-ups can level your body to increase strength in your spine.

Who said that your glutes don’t need to have some exercises? If you don’t have the idea that your glutes are the most prominent muscle groups in your body, then you will need to think about how to work on it.

By doing pushups every day, it will improve posture, give you full-body tension and maintain the health of your spine. Thus, it will protect your back.

Put your elbows toward your sides.Put your elbows toward your sides.

When you do pushups every day, avoid flaring your two elbows outside. If you continue doing this, it will lead your shoulder and rotator to have some issues.

So instead of doing it, make sure that your elbows are at your sides with less space between your armpits. Then place your hands under your elbows while located under your shoulders. It will improve the long-term health of your shoulders. Also, it will create more motion in the shoulders and chest.

Position your hand like holding and pushing the floor.

Make your hand position in which your thumbs are facing each other. Next, open your fingers and grip the floor. It immediately creates more full-body tension, tightens the lats and your triceps. It will also help engage more upper-back muscles.

The common mistake of many while doing pushups every day is pushing the ground away from you. In this position, you will use more muscles and make the pushups more of a full-body exercise. The essence of doing pushups does not attain. Therefore, instead of pushing the ground or floor away from you, make the tensions in your body by trying to lift itself above the ground. It will make your muscles working in full extent.

Go up with your arms straighten and go down with your chest on the floor.

A bigger range of motion means more significant gains. When it comes to pushups every day, you will notice two things. You can go up until your arms are straight while pushing the floor. Then you can go down, but your chest should not rest on the floor.

Move your hips and shoulders, a lot.

And yes, you have to move your hips and shoulders. The more of your body can run over a greater distance; the more muscles will work. When I performed pushups, my body is not a straight line at the top of it. But it does mean my muscles get a better workout and I have my abs tighter, and there is no stress on my lower back.

Hold your back.

Speaking of back, pushups every day can make your back muscles tighter. After I enjoy doing pushups, it helps my back to be tight and keep my shoulder blades in form. It will bring less stress to your shoulder joint but making your chest and shoulder muscles work better.

Keep pressing the floor for your wrist.

Keep pressing the floor for your wrist.

Doing pushups every day with your hands on the floor can build stronger wrists, hands and flexible joints. In my case, I am familiar that I have weak wrists. So before I perform pushups every day, I see to it that I already have more strength and flexibility. But medical conditions like arthritis, doing pushups every day is not advisable.

Place your hands equivalent to shoulder width.

More extensive hands need to be in the same measure with your shoulder width. Otherwise, its more comprehensive hands will shorten the range of motion at the joints and place more stress on the wrists. This is not a proper position when doing pushups every day. That distance should be enough to go up while doing pushups.

Do some inward rotations of your upper arms.

Make some inward rotations for your upper arms will make your shoulder socket sort of like you are rotating the pit of your elbows forward. This slight rotation will place far more stress directly into your target muscles. While, it takes that same stress from the joints of your wrists, elbow and shoulder.

Our advice

Pushups every day can make a lot of difference towards many people. Many would say that this exercise can only build little strength and muscles before you need to use weights.

Well, those are other people’s opinions. But based on my experience, pushups every day are beyond strength and muscles. Pushups every day can build as more muscles and strength than any workout machines.

The secret is doing the perfect pushups every day is discipline and making a healthy diet. Though you are dedicated to having more strength and muscles, you will need to follow a healthy meal plan.

Based on my experience, doing pushups every day in right repetitions can lead to have more strength and build more muscles in the upper body.

Core Workout Tutorial – Your Basic and Advance Preparations

Core-Workout-Tutorial

Core workout tutorial gives you a valuable asset to have like balance and better posture. How hard can this be? Well, we have here core workout tutorials for beginners. But if you have the urge to level it up after doing well in basics, there you have it.

Core workout tutorial is essential to build and maintain muscles. There are different routines on how to do a core workout tutorial. And each set of method depends on how what level of familiarity you have for that particular workout.

So why focus on our core? Our core is made up of muscles that play an essential role in our primary activities. Also, it has a significant function when doing exercises.

For Beginners

We have here some of the basic core workout tutorials for you, especially when you are beginners. If you are starting, you will need the following core workout tutorial.

How to do knee fold tuck?

  1. Sit tall while your hands on the floor.
  2. You bent your knees while squeezing a ball between your knees.
  3. Then lift your knees until parallel to the floor while extending your arms.
  4. While your knees lifted, pull them toward your shoulders. Keep your body still while doing this position.
  5. Bring your knees back to starting position.
  6. You can repeat this up to 20 times.

How to do climbing rope workout?

  1. Your first position is sitting while your legs are extended.
  2. Make sure your feet are turned out in a V position and toes are in the pointed direction.
  3. Then contract your core muscles and make a roll so your spine will be in a C-curve shape.
  4. While doing this, lift your arms and move them as if you were climbing a rope.
  5. Then slightly twist each reach.
  6. Complete this workout with 20 reaches with each arm.

How to do side balance crunch?

  1. Begin with the left knee and left a hand on the floor.
  2. Put your right arm straight upward and your right leg, so your body forms a straight line.
  3. Then pull your right knee towards your torso and right elbow toward knees.
  4. Afterwards, straighten arm and leg.
  5. Repeat for 10 times. Then you can switch sides.

How to do circle plank?

  1. Make a plank position with your abs tight.
  2. Pull your right knee in and circle it clockwise and counterclockwise.
  3. While doing this, make sure your body is stationary.
  4. Do this for 5 repetitions and switch legs.

How to do sliding pike?

  1. Sliding spike begins in a plank position.
  2. Your hands under shoulders and put a towel under your feet.
  3. Make sure your legs are straight, your hips are raise.
  4. Draw your legs toward your hands to form a pike position.
  5. Your feet should slide easily while in this position.
  6. Give a few seconds holding this position then return to your starting position.
  7. Do this for 10 repetitions.

How to do oblique reach?

  1. Sit while your knees bent and feet on the floor.
  2. Slowly straighten your right leg and make a roll so your spine can form into C-curve.
  3. Then place your left hand behind head and extend the right arm.
  4. Make a twist to your body to the left side while rolling a bit more.
  5. Then stand up and repeat for about five times.
  6. Afterwards, you can switch sides.

For Advance Core Workout Tutorial

After you have learned the core workout tutorial for beginners, you can start doing advance training. These routines involve more muscles and restrain to target your inner core.

Perform the panther shoulder tap.

  1. Keep your back flat and your butt down like a plank position.
  2. Lift your knees and off the floor about 3 inches.
  3. Make sure your head is few inches above the floor to keep your neck in a comfortable position.
  4. Then tap your right hand to your left shoulder, while your left hand to your right shoulder.
  5. Using your core strength, keep your hips as still as you can.
  6. Repeat this on the alternating sides.

Perform the butterfly sit-up.

  1. Make your knees bent out to sides, able to reach your arms overhead.
  2. Roll your body using your core until you are sitting upright.
  3. Then reach forward to touch your toes.
  4. Slowly, lower back down to starting position.
  5. So you can continue to your next repetition.

Perform the C-curve for your back.

  1. While sitting with your knees bent and feet flat on the floor, hold to your leg above the knee.
  2. Begin to lower your torso back while rounding your spine.
  3. Then, make a stop and hold to keep your entire core while your quads are engaged.
  4. For an additional challenge, let your legs move while holding your arms out in front of you. In this way, you can add some movement to your core workout tutorial.

Perform the hip dip.

  1. Start in a plank position where your forearms are on the floor and your elbows directly underneath the shoulders.
  2. Let your hands face forward so that your arms are parallel and your legs extended behind you.
  3. Then start rotating your hips to the left side and tap the floor. Do the same on the right side.
  4. Repeat this for alternate sides.

Perform the tabletop leg press.

  1. It is lying on your back while raising your legs in a tabletop position, with 90 degrees. It is your starting position.
  2. Make your abs contract and lower your back into the ground.
  3. Do some crunch up just a few inches and place your hands on the front of your quads.
  4. Move your quads into your hands while pressing them away at the same time.
  5. In this way, you should not let any visible movement in your body. Just feel the tension in your core.

What can we say?

If you are wondering what the best core workout tutorial that you need is then, we suggest that you need to start with the basics. Good exercise depends on what muscles you want to put pressure and work it out.

If you have back issues, you will need to do exercises that are good for abdomen and working on your core. Also, you will need to put your legs down to make some bridges for your back.

Being satisfied with the results you will get after a few days of core workout tutorial, your self-confidence will help you to perform better in your daily activity.

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