{"id":13552,"date":"2020-12-16T19:21:59","date_gmt":"2020-12-16T19:21:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13552"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"planks-for-beginners","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/","title":{"rendered":"Planks For Beginners: Put Your Core Strength To The Test"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#How_To_Do_Planks_For_Beginners\" >How To Do Planks For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#Modified_Planks_For_Beginners\" >Modified Planks For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#Knee_Plank\" >Knee Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#Single-Arm_Plank\" >Single-Arm Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#How_Long_Should_Be_Panks_For_Beginners\" >How Long Should Be Panks For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#Planks_For_Beginners_Benefits\" >Planks For Beginners: Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#What_Are_Planks_For_Beginner_Seniors\" >What Are Planks For Beginner Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#How_Many_Planks_A_Day_Are_Ideal_For_Beginners\" >How Many Planks A Day Are Ideal For Beginners?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Today, there are dozens of workouts that can help weight-watchers achieve their desired effect. Some exercises help train your back muscles, glutes, abs, and quads, and all of them are definitely effective. But did you know that there is one exercise that can help you train different muscle groups simultaneously?<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\"><span style=\"font-weight: 400;\">Planks<\/span><\/a><span style=\"font-weight: 400;\"> workout for beginners will boost the work of your muscles as well as your physique. If you want to know more information about a super-exercise for a perfectly shaped body, this article is definitely for you. So, let\u2019s get started!\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Planks_For_Beginners\"><\/span><b>How To Do Planks For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">Plank<\/a> and its variations for beginners are a perfect option if you want to strengthen your abdominal muscles. Stronger abs will also significantly improve your posture and balance and will make your spine more stable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two variations of a standard plank: high<\/span><span style=\"font-weight: 400;\"> plank<\/span><span style=\"font-weight: 400;\"> and forearm plank. Both of them are effective, and you can choose the one which you like the most.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a high plank, start on all four. You should fully extend your arms and place your palms on the floor shoulder-width apart. Your knees should be above the mat, and your legs should be extended behind you. Now, your body forms one straight line; there shouldn\u2019t be arching or sagging. Make sure your legs, glutes, arms, and<\/span><a href=\"https:\/\/betterme.world\/articles\/core-workout\/\"><span style=\"font-weight: 400;\"> core<\/span><\/a><span style=\"font-weight: 400;\"> muscles are working. Look on the floor, keep your spine straight and your neck neutral. Then, hold the position for a necessary amount of time (<\/span><a href=\"https:\/\/www.verywellfit.com\/five-minute-daily-plank-workout-4588742\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a forearm<\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\"><span style=\"font-weight: 400;\"> plank<\/span><\/a><span style=\"font-weight: 400;\">, you should stick to the listed above instructions, but with one small adjustment. Your task is to place your forearms on the floor instead of your palms. Remember about the one-line-body rule and keep your core muscles, legs, and glutes tightened (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, these two basic planks will target your core muscles, arms, legs, and glutes. In this way, one simple exercise can help you get the body of your dream in a short period.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\">14 Day Plank Challenge To Build A Killer Core And Lose Weight<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"planks for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Modified_Planks_For_Beginners\"><\/span><b>Modified Planks For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You already know that there are hall-of-fame exercises \u2013<\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\"><span style=\"font-weight: 400;\"> planks<\/span><\/a><span style=\"font-weight: 400;\"> for beginners. They are a great choice when you don\u2019t have much time for working out and want to have a toned body. But many exercisers have the same question \u2013 how to make planks more interesting for beginners? Read on to figure this out!\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Knee_Plank\"><\/span><b>Knee Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a perfect option for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It will allow you to focus on proper technique and avoid common mistakes, such as sagging and arching of your back and hips. By performing this variation, you will also put less tension on your lower back. Basically, you should perform this type of planks the same way you perform a standard one, but you should stand on your knees instead of your feet. If you feel discomfort in your knees, you can rest them on a towel.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><b>Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Side plank for beginners is a great way to make your daily routine well-rounded. This is one of the most popular variations of a standard plank that will help you train your major muscle groups even more effectively. So, how to perform side planks for beginners?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This variation is a little bit more complicated and targets mostly your obliques. Lie down on your side, keeping your legs together. Then, lift your body off the mat, so that you stand on the side of your foot and your hand (or elbow). Remember to keep your feet stacked to each other. Make sure your body forms a straight line. Engage your core muscles and hold the position.\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-32941 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1024x576.jpg\" alt=\"planks for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Single-Arm_Plank\"><\/span><b>Single-Arm Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The last variation is more challenging than others, but when you get used to it, you\u2019ll definitely love it. To perform this exercise, you should get into a standard high-plank position. Make sure your palms are right under your shoulders, and your feet are shoulder-width apart. While balancing on one hand, raise the other one to your hip. Get back to the starting position and perform this move for the other hand. Make sure you engage your lower body to perform the exercise properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that this variation is quite difficult to perform. You should try it only when you master all the simpler modifications. The best option will be to consult a physician before including it in your routine.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Be_Panks_For_Beginners\"><\/span><b>How Long Should Be Panks For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are a beginner, you can start your workouts from 10 seconds and opt for simpler variations. You can also choose simplified modification and try to hold it as long as possible until you can keep your body in a proper position. Gradually increase the time of performance. For instance, you can add 10 seconds every week. Some experts consider that a 10-30 seconds set will be enough (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It is also okay to perform several sets and smaller amounts of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you master one variation, you can increase the load and choose more challenging types of planks. When you boost your fitness level, you can combine different variations of this exercise. For instance, you can perform 30 seconds of single-arm plank, 30 seconds of standard high plank, 30 seconds of side plank, or add any other modifications. This way, you\u2019ll engage more muscle groups and train your entire body.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\" rel=\"noopener\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38648\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png\" alt=\"Fitness App\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks_For_Beginners_Benefits\"><\/span><b>Planks For Beginners: Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like any other physical exercise, planks have a bunch of benefits for your body. All the listed benefits below contribute to your overall health and help your body function properly (<\/span><a href=\"https:\/\/www.verywellfit.com\/five-minute-daily-plank-workout-4588742\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/doctor.ndtv.com\/living-healthy\/benefits-of-planks-7-reasons-why-you-must-practice-planks-everyday-1865662\"><span style=\"font-weight: 400;\"> 2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325365#exercises-and-stretches\"><span style=\"font-weight: 400;\"> 6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved coordination and balance of your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved performance of other types of exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stronger<\/span><a href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\"><span style=\"font-weight: 400;\"> back<\/span><\/a><span style=\"font-weight: 400;\"> hence lowered risks of back injuries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stronger<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\"><span style=\"font-weight: 400;\"> core<\/span><\/a><span style=\"font-weight: 400;\"> muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better flexibility<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_Planks_For_Beginner_Seniors\"><\/span>What Are Planks For Beginner Seniors?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a rule, seniors who want to start working out have weak core muscles. It is also a little difficult for them to get up and down off the floor. That\u2019s why they should start performing planks carefully and gradually.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"planks for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">To avoid injuries and level up your performance, you can opt for several variations. They are much simpler and will help prepare your body for a more serious physical load.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, you can try to perform a wall plank. The rules are the same, but you should place your arms on the wall. After you master your skill in this exercise, you can use a kitchen counter instead of the wall. Then, you can try using a coach or a chair. This variation is more challenging than the two previous ones but still easier than a standard plank. You can choose it if you can easily get off the floor.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These three variations are suitable not only for seniors but also for all beginners, obese people, and people with some medical conditions.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Planks_A_Day_Are_Ideal_For_Beginners\"><\/span>How Many Planks A Day Are Ideal For Beginners?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Basically, it is up to you. You can perform this exercise every day, every other day, or make it an integral part of your routine (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It also depends on your daily physical activity level and overall fitness level. Practicing 2-3 times a week and adding 5-10 seconds each week is also possible.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you can see, if you want to have a trained body, it isn\u2019t necessary to spend hours at the gym. Planks for beginners will become a perfect way to improve your strength and lose weight despite your fitness level. Of course, you should perform this exercise regularly and combine it with other types of workouts. You shouldn&#8217;t forget about healthy<\/span><a href=\"https:\/\/betterme.world\/articles\/90-day-diet\/\"><span style=\"font-weight: 400;\"> eating patterns<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span><a href=\"https:\/\/betterme.world\/articles\/is-6-hours-of-sleep-enough-to-build-muscle\/\"><span style=\"font-weight: 400;\"> sleep<\/span><\/a><span style=\"font-weight: 400;\">. This will help you keep fit, support your overall health, protect you from diseases, and prevent weight gain (<\/span><a href=\"https:\/\/www.who.int\/initiatives\/behealthy\/healthy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325353\"><span style=\"font-weight: 400;\"> 7<\/span><\/a><span style=\"font-weight: 400;\">). It will also be a great idea to talk to your fitness instructor so that you stick to proper technique and avoid injuries. Remember that your major priority is your well-being, so take care of yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><iframe title=\"Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.verywellfit.com\/five-minute-daily-plank-workout-4588742\"><span style=\"font-weight: 400;\">5-Minute Daily Plank Workout<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li><a href=\"https:\/\/doctor.ndtv.com\/living-healthy\/benefits-of-planks-7-reasons-why-you-must-practice-planks-everyday-1865662\"><span style=\"font-weight: 400;\">Benefits Of Planks: 7 Reasons Why You Must Practice Planks Everyday<\/span><\/a><span style=\"font-weight: 400;\"> (2019, doctor.ndtv.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.who.int\/initiatives\/behealthy\/healthy-diet\"><span style=\"font-weight: 400;\">Healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., who.int)<\/span><\/li>\n<li><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">How to Do a Plank<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">Straight talk on planking<\/span><\/a><span style=\"font-weight: 400;\"> (2019, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325365#exercises-and-stretches\"><span style=\"font-weight: 400;\">Tips to improve posture<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medaiclnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325353\">Why sleep is essential for health<\/a> (2019, medaiclnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Today, there are dozens of workouts that can help weight-watchers achieve their desired effect. Some exercises help train your back muscles, glutes, abs, and quads, and all of them are definitely effective. But did you know that there is one exercise that can help you train different muscle groups simultaneously? Planks workout for beginners will [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":15893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142,144],"tags":[],"coauthors":[101],"class_list":["post-13552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Planks For Beginners: Put Your Core Strength To The Test - BetterMe<\/title>\n<meta name=\"description\" content=\"Planks for beginners: read on the article to figure out all the necessary information about this magic exercise and its benefits.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planks For Beginners: Put Your Core Strength To The Test\" \/>\n<meta property=\"og:description\" content=\"Planks for beginners: read on the article to figure out all the necessary information about this magic exercise and its benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Planks-For-Beginners-Put-Your-Core-Strength-To-The-Test.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Woods\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Woods\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/\"},\"author\":{\"name\":\"L. Woods\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/cb8a7b287735ff360c40840161a6dbbe\"},\"headline\":\"Planks For Beginners: Put Your Core Strength To The Test\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/\"},\"wordCount\":1537,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Planks-For-Beginners-Put-Your-Core-Strength-To-The-Test.jpg\",\"articleSection\":[\"Back Workouts\",\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Today, there are dozens of workouts that can help weight-watchers achieve their desired effect. Some exercises help train your back muscles, glutes, abs, and quads, and all of them are definitely effective. But did you know that there is one exercise that can help you train different muscle groups simultaneously?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/betterme.world\/articles\/modified-plank\/\\\"><span style=\\\"font-weight: 400;\\\">Planks<\/span><\/a><span style=\\\"font-weight: 400;\\\"> workout for beginners will boost the work of your muscles as well as your physique. If you want to know more information about a super-exercise for a perfectly shaped body, this article is definitely for you. So, let\u2019s get started!\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Do Planks For Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/planks-for-abs\/\\\">Plank<\/a> and its variations for beginners are a perfect option if you want to strengthen your abdominal muscles. Stronger abs will also significantly improve your posture and balance and will make your spine more stable.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are two variations of a standard plank: high<\/span><span style=\\\"font-weight: 400;\\\"> plank<\/span><span style=\\\"font-weight: 400;\\\"> and forearm plank. Both of them are effective, and you can choose the one which you like the most.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To perform a high plank, start on all four. You should fully extend your arms and place your palms on the floor shoulder-width apart. 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But did you know that there is one exercise that can help you train different muscle groups simultaneously?<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\"><span style=\"font-weight: 400;\">Planks<\/span><\/a><span style=\"font-weight: 400;\"> workout for beginners will boost the work of your muscles as well as your physique. If you want to know more information about a super-exercise for a perfectly shaped body, this article is definitely for you. So, let\u2019s get started!\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>How To Do Planks For Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">Plank<\/a> and its variations for beginners are a perfect option if you want to strengthen your abdominal muscles. 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