can you lose weight by planking?
Yes, you can lose weight by planking.
Planking can help improve your balance, posture, and core strength. It’s also been shown in studies to help with back pain. All of these benefits can directly impact your ability to lose weight.
How? Planking strengthens the muscles in your abdominals, obliques (the sides of your abs), lower back, upper back, and shoulders.
When these muscles are stronger, they’ll support your body better. This will allow you to stand up straighter and take pressure off of your joints that could be causing pain or inflammation.
Planking also burns calories. Like most exercises that build muscle mass, planks increase the amount of muscle tissue in your body. Muscle tissue requires more energy to maintain than fat tissue does—so as you plank and build muscle, you’ll burn more calories even when you’re not exercising.
Core strength is essential, and planks are the ultimate way to get it—but did you know that there is more than one kind? There are lots of different types of plank exercises, and you can do them all at home without any special equipment.
Here are five different kinds of planks to try out:
1. The push-up plank
Start by laying on the ground, face first, with your legs and back straight. If you’re a beginner, start with your knees on the ground. Then push up off the ground with your hands until you form a plank (a straight line from your forehead to your feet)
Then hold this position for as long as possible, ideally around 30 seconds
You should feel some tension in your core muscles (the ones in your waist/hips), but not too much! Your back should be straight, so if you do feel pain in your back or joints, stop immediately!
2. The walking plank
Hi guys! It’s me, your favorite trainer.
Today I’m here to show you how to do the walking plank exercise.
This is a great exercise for your core and it really gets your blood pumping!
To do the walking plank exercise, you’ll begin in a pushup position with your arms straight and your body forming a straight line from your head to your ankles.
Next, step forward with one foot and then the other so that you’re in a pushup position again but with both feet forward of where they were before.
Then you pull back with one foot and then the other so that you’re back in the original position.
You do this for 10 reps of 10 seconds each, and then pause for 1 minute before repeating two more times.
3. The side plank
The side plank exercise is an excellent way to tone your core muscles.
Begin by lying on your left side. Place your left forearm flat on the ground and bend your left leg so that your foot is flat on the ground in front of you.
While keeping your abs tight, lift your hips off the ground with the help of your left forearm. Your body should be in a straight line from head to toe, with no sagging or bending in the middle. Remember to keep your abs tight and breathe deeply throughout this exercise.
To make it more challenging, try raising your right arm up towards the ceiling and holding it there.
Hold this position for 30 seconds, then rest for 10 seconds before switching sides and repeating on the right side.
4. The spider-man plank
We love a good workout here at [company name]! And we especially love a good workout in the form of a fun, themed exercise.
This week, we’re doing the spider-man plank: it’s super easy and takes just a few minutes.
To start, get into a high plank position—that is, with your hands shoulder-width apart and your feet hip-width apart. Make sure you’re squeezing your core (that’s how you get those abs to show!).
Now lift one foot off the ground and bring your knee up toward your elbow on that same side. Return to the starting position and repeat on the other side. Continue alternating sides for 30-60 seconds.
And that’s it! This is one of our favorite exercises because it improves our balance while strengthening our core and back muscles.
What are some of your favorite exercises? We’d love to hear in the comments below!
5. The knee-to-elbow plank
Knee-to-elbow planks are similar to standard planks, but they’re a little more challenging.
To start, get into a plank position with your forearms on the floor and your body in a straight line from head to heels. If you need to modify, you can stay on your knees instead of your toes.
Hold that position for 2 minutes. Then shift one knee toward the corresponding elbow, pause for 3 seconds, then return to the starting position. Repeat on the other side and continue switching sides until you reach 1 minute.
This exercise helps strengthen and tone your core muscles while also working your hip abductors (the muscles on the sides of your hips).
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