How Many Planks A Day To See Results In A Month?
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Our Summary And Answer: How Many Planks A Day
You need to do an abs workout if you want a six-pack. Planks are an exercise where you hold a position for time. They work the abs and help with back pain, posture, and burning fat. To plank correctly, keep your arms under your shoulders, legs straight, and abs contracted. You can do this exercise for different periods of time to achieve different goals. If you are a beginner, two to three planks per day is sufficient. If you are fit, 3-5 planks per day will benefit you.
When it comes to working your core, there’s no better exercise than the plank. The plank is also one of the most effective exercises for building muscle definition in your stomach. This article explores how many planks you need to do each day to see results in a month.
What Is A Plank?
A plank is a static exercise that targets the abs and core muscles. To do a plank, you assume a push-up position, but instead of resting your weight on your hands, you rest it on your forearms. You then hold this position for as long as possible.
How To Perform The Perfect Plank?
To perform the perfect plank, ensure that your arms are under your shoulders. Keep your legs straight and tighten your abs so that you don’t allow any movement in your lower back. Hold this position for as long as you can.
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What Are The Benefits Of Planks?
Now that you know how to do a plank and why it’s such an effective exercise, here are some of the benefits:
#1 - Planks are a great way to build muscle definition in your stomach.
When doing planks, your spine needs to be in the neutral position while the muscles around it contract. This contraction of the abs and lower back is what gives you that ab definition.
#2 - Planks are an effective way to improve core strength.
To perform a plank, you need to support your weight with your arms and forearms (or feet if you’re able to lift them off the ground). The more weight you can support on these body parts, the stronger your core is.
#3 - They are a great way to burn belly fat.
A plank allows you to be in an isometric contraction for an extended time where you are burning many calories. Many studies have shown that holding a plank for longer periods of time burns more calories than doing a high-intensity cardio workout.
#4 - They improve posture.
When you perform a plank, you are working the muscles around your spine to keep it in the neutral position. This strengthens the muscles that help to improve your posture.
#5 - They can help relieve back pain.
Like we mentioned earlier, the plank is an isometric exercise where your body weight is supported on certain muscles. If you have back pain, this exercise can help take pressure off the spine so that you can relieve some of the pain.
#6 - They are a good exercise to do before a run.
The plank is a great way to warm up your core muscles before you go for a run. It will help to stabilize your spine and reduce the risk of injury.
#7 - They help build a six-pack.
As mentioned earlier, doing planks is great for building ab definition because it allows you to be in a sustained isometric contraction as you maintain the plank position. This means that as your core muscles contract and relax, they will burn more fat which will give you those chiseled abs – if done correctly.
#8 - They are a good exercise to do for your mental health.
Research suggests that people who work out experience better self-esteem, mood enhancement and better overall quality of life than those who don’t workout.
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How Many Planks To See Results?
Now that you know the benefits of planks and how to do them, here’s a question for you: How many planks should I do each day to see results in a month?
Well, this depends on your current fitness level. If you’re new to exercising or working out, then planks may be too hard for you. In this case, start off by doing two or three planks per day and work your way up. If you are already quite fit, then you may be able to do more than three planks per day. Ultimately, it’s up to you and how hard you want to push yourself. But remember, the key is to plank for as long as possible so that you’re really working the muscles.
The Ultimate Plank Workout Tips For Fastest Result
1) Plank every day: The more you plank, the better your results will be. Try to plank every day so that you can really work the muscles and see results fast.
2) Increase your time gradually: Don’t try to plank for 10 minutes on your first go. Start off by planking for one minute and then work your way up. This will help to prevent injury and ensure that you’re getting the most out of your plank workouts.
3) Mix up your planking routine: Don’t just do the same old plank every day. Try different variations to really challenge your muscles. For example, try a side plank, a reverse plank, a one-arm plank, a wide arm or elevated plank.
4) Do planks with weights: If you have access to dumbbells, put them on the floor and do a side plank while holding them. This will increase the difficulty of your workout and ensure that you’re getting optimal results from each session you do.
5) Use a timer: If you’re struggling to plank for longer than a minute, set a timer and work until the time is up. This will help you to push yourself and see results in a shorter amount of time.
6) Make it a challenge: If you find planking too easy, make it more challenging by performing it on an unstable surface such as a Bosu ball, stability ball or with your feet on an exercise ball.
7) Mix things up: Rather than planking every day in the same way, try different exercises to really activate your core and work all of the muscles around your spine. For example, perform a plank while holding a weight in one hand, or plank with your feet on an exercise ball.
8) Refine your form: To really see results and feel the full benefits of planks, refine your form so that you activate the correct muscles. Keep your spine in a neutral position and contract your abs to protect your lower back. You can also place weight such as dumbbells on your lower back for extra resistance to stretch and strengthen those muscles.
9) Add a cardio element: If you’re finding planking too easy, add a cardio element to your workout. For example, plank for one minute and then do 10 jumping jacks. This will help to get your heart rate up and work your whole body.
10) Try a plank challenge: There are plenty of plank challenges out there that will help to test your limits and see how many consecutive planks you can do. Search for one online or create your own.
11) Give yourself a rest day: Planking every day can be tough on your body, so make sure to give yourself at least one rest day each week. This will help your muscles to recover and grow stronger.
12) Stay hydrated: Planking can be thirsty work, so make sure to drink plenty of water before, during and after your workouts. This will help to keep you hydrated and healthy.
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Final Thoughts: How Many Planks A Day
Planking is a great way to activate your core and see results in a short period of time. But remember, to get the most out of planking, you need to be consistent and push yourself gradually. Mix up your routine, use weights and add a cardio element for the best results. And most importantly, have fun with it!
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