Start by lying on your stomach with your elbows bent and palms flat on the floor. Push off the floor, raising your hips and torso while keeping your feet, ankles, knees, and hips in line with each other. Hold this position for as long as you can.
Are you looking for a workout that will help you to tone your whole body? If so, then you should try a plank workout! Planks are a great way to work your core muscles, and they can be done anywhere – no equipment necessary.
If you’re new to planks, start with holding the position for 20-30 seconds. As you get stronger, increase the time that you hold the plank. You can also add in variations such as bringing one knee up to the chest or side-planking.
Here’s a quick routine that beginners can try:
20 seconds of regular plank
10 seconds of rest
20 seconds of side plank (left side)
10 seconds of rest ; repeat on right side) ; 10 second rest ; 30 second regular plank ; 15 second rest; 45 second regular plank; 30 second rest; 1 minute regular plank.
10-Minute Plank Workout for Beginners
If you’re new to planks, this 10-minute workout is the perfect place to start. Planks are a great way to tone your core and build strength in your upper body.
This workout consists of four different plank exercises that will target different areas of your core.
Each exercise is to be performed for 30 seconds followed by a 10 second rest. Repeat the circuit two more times for a total of three sets.
1. Forearm Plank: Start in a push-up position with your forearms on the ground and your hands clasped together.
Keep your back straight and tighten your core muscles as you hold the position for 30 seconds.
2. Side Plank: Lie on your side with your feet stacked on top of each other and one forearm resting on the ground. Raise your hips so that your body forms a straight line from head to toe.
Hold for 30 seconds before switching sides and repeating the exercise.
3. Reverse Plank: Sit on the ground with your legs extended in front of you and place both palms flat on the ground beside you, fingers pointing toward your feet. Pressing down through both palms, lift your hips until they are in line with your shoulders and back, forming a reverse plank position (pictured above).
Hold here for 30 seconds before lowering back down to starting position..
5 Minute Plank Workout for Beginners
When it comes to working out, there are some exercises that are just better than others. One of those exercises is the plank. The plank is an excellent exercise for your core, and it can be done almost anywhere.
If you’re new to planks, don’t worry – we’ve got you covered with this 5 minute plank workout for beginners. This workout will help you build up your endurance so that you can hold a plank for longer periods of time.
Start by holding a plank for 30 seconds.
If that is too challenging, start with 15 seconds and work your way up. Once you can hold a plank for 30 seconds, move on to the next exercise.
Exercise 1: Front Plank
How to do it: Start in a push-up position with your hands directly under your shoulders and feet hip-width apart. Lower yourself down so that your elbows are bent at 90 degrees and resting on the ground. Keep your back straight and tighten your abs as you hold this position for 30 seconds (or as long as you can).
Make sure not to let your hips sag or raise too high – keep them in line with your back and shoulders.
Beginner Planks for Seniors
If you’re a senior citizen looking to improve your overall health, one great exercise to add to your routine is the plank. Planking is a great way to work on your core muscles, and can help improve your balance and posture.
There are a few things to keep in mind when doing planks as a beginner.
First, make sure that you have a mat or towel to protect your hands and knees from the floor. Second, start with shorter planks, holding for 20-30 seconds at a time. As you get stronger, you can increase the length of time that you hold the plank.
Once you’ve mastered basic planks, there are plenty of variations that you can try to keep things interesting. For example, you can try side planks (planking on one side only), moving planks (walking your hands forward while in the plank position), or even single-leg planks (lifting one leg off the ground while planking).
So what are you waiting for?
Give plank exercises a try today!
How Many Planks for Beginners
When it comes to planks, there is no one-size-fits-all answer. The key is to start slow and gradually increase the duration of your plank as you get stronger.
If you’re a beginner, start by holding a plank for 20-30 seconds.
Once you can comfortably hold a plank for 30 seconds, try increasing the time to 45 seconds. And so on, until you can eventually hold a plank for 2 minutes or more.
Remember to focus on proper form throughout the entire exercise.
If you start to feel pain in your lower back or shoulders, take a break and rest for a few seconds before continuing.
Modified Planks for Beginners
When it comes to at-home workouts, there are few exercises that offer as much bang for your buck as the trusty old plank. This move works virtually every muscle in your core, including your abs, obliques, and lower back muscles. Plus, it’s a great way to improve your posture and stability.
But if you’re new to planks (or even if you’re a seasoned pro), the standard version of this exercise can be pretty tough on your wrists and forearms. That’s where modified planks come in. By simply placing your forearms on an elevated surface like a bench or chair, you can take some of the pressure off of these joints while still reaping all the benefits of the move.
Here’s how to do a modified plank:
Start by placing your forearms on an elevated surface with your elbows directly beneath your shoulders. Keeping your core engaged, press down into your forearms and lift yourself up off the ground so that only your toes and forearms are touching the surface.
Hold this position for 30-60 seconds before lowering yourself back down to the starting position. Repeat for 3-5 sets.
Credit: www.youtube.com
How Long Should a Beginner Hold a Plank?
If you’re a beginner, you should aim to hold a plank for about 20-30 seconds. As you get more comfortable with the move, you can gradually increase the amount of time you hold the plank for. A good goal to aim for is being able to hold a plank for 1 minute.
How Many Planks Should a Beginner Do a Day?
When it comes to working out, there is no one-size-fits-all answer. How many planks a beginner should do a day depends on their fitness level and goals.
For a beginner, doing 1-2 sets of 10-20 reps is a good place to start.
If you can hold a plank for more than 60 seconds, you can increase the number of reps or sets. And if you feel like you need more of a challenge, try adding in some variations (like side planks or walking planks).
The most important thing is to listen to your body and not overdo it.
You should always feel challenged but not pain during your workout. If you start to experience pain, stop immediately and consult with a doctor or physical therapist.
How Many Sets of Plank Should a Beginner Do?
When it comes to working out, there is no one-size-fits-all answer. How many sets of plank should a beginner do? It depends on your fitness level and goals.
If you’re new to planks, start with one set of 30 seconds. As you get stronger, increase the time to 60 seconds or more. You can also add in additional sets as you build up your endurance.
If you’re looking to tone your abs and build core strength, aim for 3-5 sets of plank per session. For a more challenging workout, try adding in variations like side planks or moving planks.
Which Plank is Best for Beginners?
There are a few different types of planks, and the one that is best for beginners may depend on what your goals are. If you want to improve your balance, a stability ball plank would be a good option. This exercise is also good for those who want to work on their core muscles.
To do this exercise, you will need a stability ball and a mat.
Start by placing the stability ball under your stomach, with your hands on the ground in front of you. Slowly lower yourself down onto the ball until your elbows are bent at 90 degrees and you are in a push-up position.
Hold this position for 30 seconds to 1 minute before returning to the starting position. Repeat this exercise 2-3 times.
If you are looking for an exercise that will help you build strength, then an elbow plank would be a better option for you.
Start by lying on your stomach with your elbows bent and palms flat on the floor next to your shoulders. Lift yourself up off the floor so that only your toes and elbows touch the ground. Make sure that your body forms a straight line from head to toe.
Hold this position for 30 seconds to 1 minute before lowering back down to the starting position.
How to Plank Properly for Beginners – Step By Step Tutorial
Conclusion
If you’re looking to add a little more challenge to your workout routine, planks are a great way to do it. They engage your whole body and can be modified to make them easier or harder, depending on your fitness level.
To start, get into a push-up position with your hands shoulder-width apart and feet hip-width apart.
Lower yourself down so that your forearms are resting on the ground and hold this position for 30 seconds to one minute. As you get stronger, you can try holding the plank for longer periods of time or adding in other variations like lifting one leg off the ground or alternating which arm is in front.