There are few forms of exercise that are as effective at building your core than planking exercises. However, planking exercises benefit far more than just your core strength.
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, thus encouraging their buildup and development. 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. Similar to your arms, the same effect is made on your thighs as well when keeping stiff and steady!
Thanks to this move, you'll have improved posture, more strength and mobility in your core and back, and an increased metabolism!
To help you master this super move, here are some tips for proper form:
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.
Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
Hold the position for 20 seconds- or however long you desire. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
If this move is too difficult there is a modified plank that can be done. The main difference in this move is that the arms will be straight, and all of your weight will be directed into your palms and wrists instead of your forearms.
Remember consistency is key to building strength and making this move easier!