How to Plank for Beginners

How to Plank for Beginners


Plank - Ohio Fitness Garage

 How to Plank for Beginners 

Planks are a very straightforward workout. All you’ll need to do is get in a pushup position, but instead of sitting on your hands, move down to your elbows.


The plank that you’ll feel the most is one where your back is completely straight and your head is facing forward.


Since a plank is a static workout, no motion is required. A repetition is however long you’d like to sit in the plank position. Some people can do it for three minutes, some of 30 seconds, but shoot for at least a minute. For seasoned plankers, try having someone put a 25 to 45 pound weight on your back during the plank.


Why do the Plank Exercise 


There are a few variations of planks, all which will sculpt different parts of your core. A standard plank with your torso parallel to the ground will hit all six abs. The longer you hold it, the longer it’ll burn. Turn to your side planks to hit your left and right obliques.


Developing all of these core muscles is vital for rotation during hitting and pitching, but it’s also important for breathing. Yes, your core doesn’t just use these muscles for physical performance, but it also teaches these muscles to “brace”, which helps with breathing.


What are the Benefits of a Plank Exercise


One of the best results you can get from effective planks is learning to breathe deep and within your diaphragm. This isn’t just good for stabilization, but when you need to keep your composure at the plate or on the mound.


A strong core from planks and other rotative core workouts also helps transfer power to your larger leg muscles and down to your feet to create explosive power. In a game where the outcome can be defined by the amount of strikeouts or home runs, you can’t afford to neglect your core.







Written by: Devin Pickell

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