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Plank Exercise for beginners and athletes to develop a spectacular core strength from home

October 6, 2012

Plank Exercise

Plank Exercise is one of the best core exercises that even the New York Times recommended.

Suffer from low back pain or getting that belly shaggy? Well I have the perfect solution for you! The plank exercise with calf raises.

The plank exercise it is one of the most popular exercises and it is one of the most essential ones to gain core strength. It  is a great way to build core strength, endurance in both the abs and back, as well as to gain great strength in the stabilizer muscles.Lie face down on a mat resting on the forearms. Keep your back flat in a complete straight line from head to heels. Both palms should be less than shoulder width apart. You should feel the tension in your abs if whatever reason you feel it in the back or shoulder raise the back in a higher position make it challenging but not uncomfortable. Then Hold that position for 30 seconds then push with your toes back and forth for 15 more seconds this is one set. You should really feel a great muscle tension when doing this movementBeginners: Do it three times with 15 seconds rest between setsIntermediate: Do it 4 times with 5 seconds rest between setsAdvance do it 5 times with no rest between the sets 

Want to take your Plank Workout to a different level like a professional athlete or serious core training, try this one!

3 Comments leave one →
  1. October 6, 2012 6:04 pm

    Nice Michael!

  2. February 25, 2013 9:58 am

    This exercise is very simple and easy. We can do this easily at home. It’s actually a great exercise to gain core strength. I also do this daily and I have gotten complete relief from back pain.

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