Plank Challenge

Building a strong and stable midsection is no easy feat. Just like any other muscle, the abs and lower back need suitable training in order to become bigger and stronger. Despite many of us wanting a lean and toned torso with rippling abs and a tucked tummy, they’re probably one of the muscles people know the least about. Firstly, in order to see your abs, you’re going to need to take control of your diet. Your diet is the number one factor when it comes to getting a six-pack because you can train your abs all you want, but if […]

What Is an Isometric Exercise?

You might think that getting into good shape requires a variety of sweat-intensive exercises that have you throwing your limbs all over the place. However, strength, size, fat loss, and toning simply needs to engage and challenge your muscles, but it doesn’t matter too much exactly how you do this. In fact, you can actually build some serious strength and muscle from keep your muscles completely still. Essentially, there are three types of exercises: Isotonic Isokinetic Isometric Isotonic is what you typically think of when exercising: contracting the muscle to lengthen and shorten it under tension. You can have concentric […]

What are the core muscles?

Core muscles are one of the most active muscle groups in the body. Whether you are walking,  making dinner,  jogging or playing golf you are engaging your core muscles. Because you use core muscles for so many activities, it is important to keep them strong and flexible. Many people equate the core with their abdominal muscles. But your core is much more than that! According to a sports medicine book “The Role of Core Stability in Athletic Function” the core is described as a muscular box with 29 pairs of muscles!!! And here are some of the biggest muscles: Abdominal Rectus abdominis – located […]

Plank workout

Do you want to stay away from the low back pain? How often do you perform core strengthening workout? And do you believe that exercise dose works best to revamp your physical health? Just think for a while! Well, exercises are about moving your body in different angles and dimensions besides with battling with the external stressors around you, but if you’re not correctly performing any exercise, especially planks, you won’t get the results that you want. Bodyweight exercises are now becoming more popular in the fitness world just because of their simplicity and applicability. With the help of bodyweight […]

Side Plank Wokout

Fitness and flat stomach go hand in hand. People who wish to remain fit set out a routine and follow it judiciously. Along with treadmill, spinning and lifting weights stretches are also important to keep your body flexible. This is where plank poses help. There are several types of plank poses and side plank also known as Vasishtasana in yoga is one of them. In side plank the person works the back and strengthens the spine, buttocks and legs. Start holding side plank for 10-15 seconds for each side and gradually increase time to 60-90 seconds. Do 3-5 reps for […]

Stretch you body: reverse plank exercise

The reverse plank is also know as purvottanasana. In Sanskrit ‘Purva’ means the whole body and ‘uttana’ means intense stretch. So this pose stretches your entire body and helps you to be flexible. It stretches your hands, legs, biceps and shoulders and abdomen and also strengthens your core muscles. Your feet are also worked out and so does your spine. It also stretches your chest and strengthens your wrists. In case you’ve a back problem or arthritis, consult your doctor before performing this pose. Reverse plank pose is also known as upward plank pose. Technique Begin sitting on your bum with […]

Yoga Plank Benefits

We’re living in an over stressed world. There is tension in relationship, pressure at work, financial stress and you name it and there is strain everywhere. Everybody is living on the edge and there is no time to relax. People are turning to yoga to de-stress and lead a tension free life. Yoga has taken the world by storm and we find yoga studios sprung up at every nook and corner of the world. People have taken to yoga in a big way and the asanas (poses) are widely appreciated by one and all. The yoga gurus are taking it […]

Elbow Plank Pose: 7 Common Mistakes

People with wrist problems may find basic plank to be very uncomfortable or even painful.  An excellent alternative is “elbow plank pose.”  An elbow plank pose begins on your hands and knees.  You will then lower your elbows to the ground, straighten your legs behind you, curl your toes under, and push your body up off the ground.    Keep your elbows directly under your shoulders, with your upper body weight resting on your forearms.  Your forearms should be extended directly in front of you, along the floor.  Keep your feet straight, maintain neutral spine alignment, and hold.  Simple, right? Hardly!  […]

Bird-Dog – The Ultimate Core’s Strength Booster

Core muscles constitute one of the most important groups of muscles in your body. You can maintain the balance and erect posture due to the strong core. Because we encounter most of the stresses in our surroundings, our balance and the posture may get challenged. Therefore, it also leaves the negative impact on your core stability. Bird-Dog pose can fix the weak core’s strength!!! With the help of the bird-Dog pose, you can prevent the chances of the faulty posture and low back pain in the future. Not only, the Bird-Dog pose is designed for improving the functional capacity of […]

Plank exercise

Are you looking for the exercise that can work on the multiple sites of your body? Well, Plank exercises have been a phenomenal form, empowering the overall muscles and challenging your balance. Plank pose is like the magical pill for all of us in order to get the toned and trimmed stomach, strong upper body, and sculpted legs. Not only planks can strengthen your core, in fact, it can also aid in fixing the faulty posture and reducing the lower back pain. Needless to say that the plank pose ultimately speed up your heart rate, providing the tinge of the […]

Improve balance, flexibility and strength with Warrior III

Warrior III or Virabhadrasana III is a final pose of three-pose Virabhadrasana series. This yoga move will test your balance, tones your legs, strengths core muscles and improves flexibility! Moreover, you do not need any equipment at all. For this position, you balance on one leg while bending forward at the torso and raising your opposite leg to form a T with your body. With the amount of strength, it requires to hold your balance, Warrior III develops and tones the muscles of your core, while also strengthening your legs, shoulders, and back. Technique Stay tall Hands come to the waist line Step the […]

Glute Bridge: Redefining Core through one move!!!

We all are bounded with many stresses around us; rather it is the force of gravity or the workplace’s tension. Of course, no one cares about the external or even internal stresses until unless it starts jeopardizing the quality of life and the productivity scale. Most probably, the pain that you’re experiencing in your lumbar area is because of the faulty posture or sitting in the same position for long hours. So, to throw out this sort of pain from your life, you should begin doing the Bridge exercise on a daily basis. Glute bridge exercise is the core strengthener […]

Running: core strength

As runners, we tend to focus on building stronger legs, heart, and lungs but we too often forget core muscles. If you think your “core” is just your abs – you’re very wrong. It includes everything from your hips and glutes to your lower back. A good core routine will work all of these muscles to help you to improve your running posture and speed. The biggest benefit of core strength for runners is increasing stabilization in the torso. Your core muscles – the chest, back, abs, and obliques – are what keep your torso upright when you run, and reduce […]

Elbow Plank Exercise

Fitness and weight loss has become a fad today. Many trainers add some yoga poses to stretch and strengthen core muscles. Elbow plank pose is the most popular plank variation to stretch and challenge core muscles and increase balance. What is elbow plank pose? Elbow plank pose is an amazing pose that helps to stretch the legs and work on upper arms. It also strengthens the shoulders and works out the core muscles. Also known as dolphin pose this pose is a part of stretches for weight loss and fitness.  After a brisk walk or run it is better to […]

How long should I hold a plank pose?

In traditional strength-training exercises, the movements are made more difficult by increasing the amount of weight involved.  For example, if you’re doing biceps curls with 8-lb weights and want to make the move more difficult, you’ll exchange your 8-lb weights for a set of 10-lb weights.  With isometric exercises, like plank poses, the level of difficulty is increased by holding the pose for a longer period of time. People often wonder how often they should be doing plank poses and for how long they should hold each pose.  Here are some basic guidelines that will answer those questions. Beginners Beginning […]

Core killer: superman plank

Plank poses are a popular element of isometric training and the best floor exercises to strengthen core muscle groups. Superman plank pose like other plank poses helps to strengthen core muscles of your body. Side plank, reverse plank and elbow plank are all basic poses where as Superman pose is an advanced pose that should be performed after performing the basic poses. Technique  Start with the standard plank position in which you hold the body in a straight line, your back is completely flat, neither arched nor rounded. Spread your legs, in this way it will be easier to hold the balance. While you […]

Elbow VS Full plank

Side, elbow, reverse or superman plank – they all came from the traditional full plank (planking with your arms straight and palms on the ground). When choosing a core exercise, you really can not go wrong with planks. Full plank does not challenge your ABS as elbow plank, but it is a great option if you want to strengthen your upper body as it engages a lot of arm muscles, specifically the triceps. If you want to focus more on your ABS, consider elbow plank in which your arms are bent, elbows are directly beneath shoulders, and your weight rests on your forearms. It also takes […]

Does the Plank Actually Work?

If you’re looking to build a strong and stable core, then there’s nothing quite like a good plank. Though many people might spend ages completing all manors of reps upon reps of sit-ups, the humble plank actually trumps all when it comes to core work. The biggest benefit of the plank is that it involves your entire body. Whilst many other core exercise specifically target the abdominal or back muscles, the plank teaches you how to use your body as a unit, creating balance and stability beyond just your midsection. This skill transfers over to everyday life far more than […]

10 reasons why we love plank

Plank is one of the body weight exercise, that will never go out from the fashion because is one of the most effective workout you can do. Staying for a minute in the plank pose may seem like a really simple exercise. But if you have not tried it before, you probably didn’t feel the real power of it. You will be surprised how powerful one exercise can be. And here are the benefits of plank: Build your strength – planking will help build your core muscles groups including the transverse abdominals, the rectus abdominals, and the external oblique muscle. As your abdominal muscles become stronger, your mid-section […]