The plank is one of the most effective ab exercises you can do.There are many, many variations and modifications to the plank exercise. Planks are a good way to strengthen more than one muscle group at a time. And as busy as we are, multitasking during exercise is definitely the bonus!
Benefits to planks:-
No equipment is required, which means you can do them anywhere.
Improves back strength — planks work both the upper and lower back muscles.
Strengthens the abdominal — and not just the rectus abdominal down the middle, but the transverse abdominal,along the sides of your torso.
Works the legs — depending on the variation you choose, you can multitask and hit the lower body as well.This may include the thigh muscles (quadriceps and hamstrings), as well as the inner thighs (abductors) and outer thighs (abductors).
Plenty of modifications – so that you can start easier and progressively get stronger.
To get in plank position, start by lying down on your stomach. Keeping your forearms to the floor and directly beneath your shoulders, press down to straighten your legs, lifting at the torso. Support yourself on your forearms and the balls of your feet. Keep your body in a straight line, being mindful of your rear. Hold the position for as long as you can, contracting your abdominal and core muscles
to keep form. And breathe.
Beginner: Start on your knees, keeping your shoulders and hips in a long line.
Lay down on your side, supporting yourself on the forearm and the outside of the foot of the same side.Lift at the torso, keeping your hips, shoulders and feet aligned. Squeeze your abdominal and core muscles hold for as long as you can before switching to the other side.
Advanced – lift the arm not being used to support your plank into the air, opening the chest.