The Plank Exercise: An Alternative to the Push-Up

The push-up exercise provides a strength workout for the upper body, specifically providing a workout for the arms, shoulders, chest, back and abdominals. There are many variations of the push-up that work each muscle a little differently. This exercise is not a variation of the push-up, but an alternative exercise that works out similar muscle groups.

the plank

The plank exercise is a great alternative to the push-up because it works similar muscles without requiring as much upper body strength. While push-ups focus on building chest, shoulder, and arm strength through movement, the plank builds core strength by holding a steady position. This makes planks easier for beginners or people who may struggle with push-ups.

Planks also reduce strain on the wrists since your weight is distributed across your forearms instead of your hands. Plus, planks are versatile and can be modified to suit any fitness level, making them a simple and effective option for building strength and stability.

Exercise Description

Equipment Required:
None required. However, an exercise mat can provide comfort and prevent slipping.

Starting Position:

  1. Begin by lying face down on the floor or mat.
  2. Position your elbows directly under your shoulders, with your forearms resting flat on the ground and your hands facing forward or clasped together.
  3. Extend your legs straight behind you, keeping your feet hip-width apart and your toes tucked under.
  4. Engage your core by pulling your belly button toward your spine, and ensure your body forms a straight line from your head to your heels.

Movement:

  1. Press through your forearms and toes to lift your body off the ground, maintaining a straight and rigid alignment.
  2. Keep your neck in a neutral position by looking slightly forward or downward. Avoid tilting your head up or letting it droop.
  3. Hold this position for the desired duration without allowing your hips to sag or your back to arch.

The Workout:
Performing 2-4 sets, holding the position for 20-60 seconds per set. Beginners can start with shorter durations and gradually increase their hold time as your core strength improves.

Tips:

Variations:

Resources

 


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