There are countless fitness exercises - but you actually only need to know one to tone all your problem areas at the same time: the plank!
Tone your body and build muscles – all with just one exercise? It almost sounds too good to be true, but that's exactly what the plank offers!
This simple but extremely effective fitness exercise works your arms, legs, stomach and buttocks at the same time. Anyone who has ever held the plank for a long time knows: it quickly becomes really demanding! But it is precisely this challenge that makes the plank a perfect full-body exercise.
Keeping your body straight and ensuring that your bottom doesn't slide up or down requires a lot of strength. Not only are your arms and shoulders challenged, but also the deep abdominal muscles, buttocks and legs. This whole-body tension makes the plank the perfect exercise for your entire body.
So if you don't have time for the gym or just want to add a little variety to your workout, grab the plank! Find out now how to perform the forearm plank correctly and why it should not be missing from any workout!
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This is how you do the classic plank correctly
For a classic plank, all you need is an exercise mat - nothing else. You can even leave them out if the ground isn't too hard for you. It is important that you wear sports shoes and have a firm grip. You shouldn't slip your feet or arms. With the classic plank you train the entire body, especially the biceps and abdominal muscles.
Lie on your stomach and support your forearms on the floor. The elbows should be under the shoulders and the forearms should be stretched straight forward. You can clasp your hands as you wish.
Now tense your stomach tightly and push your body upwards. The weight is supported by your forearms and the tips of your toes. Make sure your bottom doesn't slide up or down. Hold the plank for at least 30 seconds. Then take a short break and repeat the exercise two more times.
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Variant for advanced users:Alternately lift one stretched leg upwards and hold the position for a moment. If you like, you can also open and close the legs in small steps. However, this plank variant requires very good body tension.
Do you feel good and confident doing the plank and are you looking for more challenges? Then try that oneor that.
If you're looking for a flexible and versatile fitness program, Gymondo could be just the thing for you. With a variety of training plans ranging from yoga to strength training to cardio, Gymondo offers a workout to suit every taste and fitness level.You can test and start Gymondo* here.
Note at the end:An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.
