Planks for beginners: exercises and routines

14 June 2019

Fitness

You have probably seen ‘plank’ listed on workout routines, as they are a popular exercise to incorporate in every fitness level regime. And if you are a beginner, you have most likely wondered ‘how to do a plank for beginners’ and if there is a tailored plank workout for beginners. Luckily, there are different ways that you can plank for every fitness level!

Planks are both effective and convenient, as they don’t require any gym equipment. You can do them anywhere anytime and the more that you do them, the more you can bump up their intensity and do more challenging plank styles. So let’s go on to learn examples of a planking exercise for beginners, in order of difficulty level, as well as a plank exercise routine for beginners.

Planks for beginners

Full Extension Plank

Body Parts: Abs, Arms, Back, Butt

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended, and hands positioned directly under your shoulders.
  2. Squeezing the abs and glutes while maintain a flat back, begin to push through the palms of your hands until your arms are fully extended. Do not allow your legs to bend or hips to drop down.
  3. Maintain this position with your elbows fully extended for the duration of your set.

Plank

Body Parts: Abs, Back, Butt

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended.
  2. Bend your arms and position your elbows directly beneath your shoulders, supporting yourself with your forearms.
  3. Clench your fists and raise yourself up until your only points of contact with the ground are your toes, elbows, forearms, and fists.
  4. Maintaining a flat back, inhale and squeeze your abs and glutes as tightly as possible.
  5. Remain in this position for the duration of your set.

Side Plank

Body Parts: Abs, Butt

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with a clenched fist.
  3. Raise yourself up so that your only points of contact with the ground are your feet, elbow, forearm, and fist.
  4. Raise your hip upwards to straighten out your body.
  5. Maintain this position for the duration of your set.

One Arm Plank With Knee Touches

Abs, Butt, Legs, Shoulders

  1. First, place both knees and hands in contact with the floor, ensuring your knees are just below the position of your hips and your hands are in line with the position of your shoulders.
  2. Maintaining a flat back, and without raising your head, begin to extend one arm outward directly in front of you while extending the opposite leg out directly behind you.
  3. Inhale and tighten your abs while simultaneously tucking your extended knee forward in the direction of the abs and bringing your extended arm down to make contact with your knee.
  4. Exhale bringing your extended arm back out in front of you, and extended leg back out behind you.
  5. Complete subsequent reps starting from step 2, alternating limbs.

Side Plank With Hip Dips

Abs, Butt

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with a clenched fist.
  3. Raise yourself up so that your only points of contact with the ground are your feet, elbow, forearm, and fist.
  4. Raise your hip upwards to straighten out your body.
  5. Lower your hips, allowing your body to slightly sag without your torso touching the floor.
  6. Complete subsequent reps starting from step 4 .

Plank Jacks

Abs, Back, Butt, Legs

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended.
  2. Bend your arms and position your elbows directly beneath your shoulders, supporting yourself with your forearms.
  3. Clench your fists and raise yourself up until your only points of contact with the ground are your toes, elbows, forearms, and fists.
  4. In a quick and powerful jumping motion raise both of your legs at the same time, spreading them apart. Attempt to minimize movement in your upper body and do not rotate your torso.
  5. With a similar jumping motion, bring your legs back together.
  6. Complete subsequent reps starting from rep 4.

One Arm Plank With Rotations

Abs, Butt, Legs, Shoulders

  1. First, place both knees and hands in contact with the floor, ensuring your knees are just below the position of your hips and your hands are in line with the position of your shoulders.
  2. Maintaining a flat back, and without raising your head, begin to extend one arm outward directly in front of you while extending the opposite leg out directly behind you.
  3. Inhale and tighten your abs while bringing your extended arm towards your side and tucking your extended knee forward in the direction of your abs.
  4. Exhale bringing your extended arm back out in front of you, and extended leg back behind you.
  5. Complete subsequent reps starting from step 2, alternating limbs.

Plank Routine For Beginners:

Routine 1:

Full Extension Plank - 1 minute Side Plank - 1 minute per side

Routine 2:

Full Extension Plank - 45 seconds Side Plank With Hip Dips - 20 reps One Arm Plank With Knee Touches - 25 reps Plank Jacks - 20 reps Side Plank - 40 seconds

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