Can you plank standing up

Now that you know how to plank, get ready for some killer abs! A stronger core will increase your athletic performance and everyday abilities. Want a strong core, back, legs, and glutes? Try these 14 plank variations to make planks less painful or boring to do. Looking to get your midsection swimsuit-ready?

These five moves will tighten up your core and boost your confidence. Sustainable fashion involves producing clothing in an ethical and environmentally conscious way.

See the sustainable clothing brands our expert…. Many people wonder whether it's OK to work out while they're sick. How do you spot a friend lifting weights? Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and….

Pelvic floor exercises are important, no matter your gender Here's the most recent research and…. Whether you're a trail runner or sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat. See the manual treadmills that our expert…. Health Conditions Discover Plan Connect. The Worthwhile Benefits of Plank Exercises.

Medically reviewed by Daniel Bubnis, M. Many experts now recommend planking over crunches or sit-ups, since planks put less strain on your spine and hip flexors. As you try to hold the plank, take a deep breath through your nose breathing from your diaphragm and not chest.

As you breathe in, tighten every muscle in your body and hold the breath for a second. After holding the air in, exhale through your mouth, pushing out all the air you can.

Again, hold for a second. Plus, a plank will tone your back, glutes, hamstrings, arms, and shoulders at the same time. Wall sit is generally used to build isometric strength and endurance. In fact, by engaging your core, wall sits help strengthen your abs too. The bottom line. The plank is a highly effective abdominal-strengthening exercise. For most people, it burns between two and five calories per minute. Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest.

Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.

Planking is excellent choice of stimulating the whole body, if you would do it every day, you burn more calories than at any common exercises for abdominal muscles such as push ups. Muscles strengthened by this exercise on a daily basis ensures burning of higher energy amount even when sitting. A fit, healthy guy should be able to do a two-minute plank.

John is also clear about the value of going beyond two minutes: There is none. The Five-Minute Plank uses relative inactivity to challenge the abdominal muscles and strengthen them. The result: strong abs, a strong core, more power, better coordinationplus you get to look good on the beach.

A 10 minute plank workout daily can empower you with great dexterity. Planks require great focus and mental strength. It can sync your body and mind for a better perspective about yourself. It is the most effective exercise you can do using your body weight. The same goes for shaking during other exercises, according to Dr. This wall plank exercise is appropriate for all levels including beginners and seniors.

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program. But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis? A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis.

After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like. I cover important topics related to osteoporosis exercise including:.

Enter your email address and I will start you on this free course. I do not SPAM or share your email address or any information with third parties.

You can unsubscribe from my mail list at any time. Another standing wall plank exercise variation in my book, Strengthen Your Core , is to use the ball up onto and against a sofa. Some of you might find that it too difficult to go from the standing wall plank to one with the sofa as a support. To address this, you can double up the sofa cushions. If you find that your shoulders and wrists are really uncomfortable in this position, then, by all means, you could certainly do the plank with your forearms up against the ball.

In this version I show how you can exercise at home using your sofa for support. I also show gentler variations of the same plank exercise. The standing wall plank exercise using the sofa for support is one of a number of plank core exercises from my book, Strengthen Your Core and my online course, Building a Stronger Core. I cover several variations of this exercise in this blog post. The exercises are appropriate core strengthening exercises for seniors and beginners because they improve their core strength while allowing them to gradually increase the challenge in each variation.

This basic challenge is a good starting core strengthening exercise for many seniors. Follow these steps:. You can make any of the core strengthening exercises for seniors more challenging when you pull the ball away from the back of the sofa. It is the exact same technique, but now you are going to have to control the ball when it is sitting slightly away from the back of the sofa. The back of the sofa is there in case you need backup.

Here are the instructions for this variation:. Here are the instructions:. If you are comfortable with the plank and want add a challenge for the hip girdle or for your ankle, you could always transfer the weight to one foot and lift the other foot.