Plank is a phenomenal exercise for core strengthening as they engage multiple muscle groups simultaneously. This pose is the simplest yet most effective pose in yoga. A plank exercise is one where the trunk portion of the body is lifted off the ground while ensuring that the entire body is held in a straight line. Its strengthens and tones your arms,shoulders, back. buttocks,,thighs and abs.Besides your abdominal, planks strengthen your back, hips and pelvic floor muscles. This exercise greatly improve your posture and help to prevent injuries.
How To Do Plank Pose:
1) Lie flat on your yoga mat and place our palms next to your face, bend your toes under your feet and raise your body. Use your elbow as support with your arms perpendicular to the floor, shoulders and chest directly over your arms. keep your fingers close together.
2) Your legs and torso should be horizontal to the floor.
3) Hold this pose as long as you can.
4)To get out of this pose, gently lower yourself.
Benefits Of Plank Pose:
Works and strengthens the entire core.
Reduce back pain.
Improve your balance and posture.
It makes your body more flexible.
Side Plank Pose:
As a variation of the plank, the side plank strengthens the arms, abs and legs, and stretches the back leg muscles.
Start from the plank position and adjust your right foot so that it rest on its edge.
How To Do Side Plank Pose:
Use your left hand to raise your body up, ensure your left hand is directly below your left shoulder. Use the edge of your left foot for extra support.
Slowly move your right hand up into the air.
Hold this position for five to ten breaths.
Return to plank and repeat with the right side.
Benefits Of Side Plank Pose:
Strengthens the arms, belly and legs.
Stretches and strengthens the wrists.
Stretches the back of the legs.
Improves sense of balance.
It reduces fat from sides.
Strengthen the spine.
Precaution: If you have back or shoulder injuries, avoid this pose.
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional exercises such as crunches or sit ups.