The Benefits of Doing Planks

Planking is one of the most beneficial exercises for the health of the entire body. Planking offers several benefits for staying healthy and getting fit.

1) Tone the belly

Since planking involves all of the core muscles, they can tighten and tone the belly far better than crunches.

Crunches are good for a small part of the core, and the focus on the upper abdominal muscles. On the contrary, planks engage the upper and the lower abs and the obliques.

2) Reduce and heal back pain

By tightening the abs and strengthening the core muscles, planks relax your back muscles and at the same time whip them into shape.

What is interesting is that planks alleviate back tension when your body is at rest.

3) Improve flexibility, balance and posture

After you have improved the tone of the core muscles, the benefits could be felt all over the body. Planking can make the body more flexible, improve the balance and improve the spinal posture, no matter if you are standing or sitting.

They can easily be adapted to different fitness levels

People with different level of fitness can do planks. Beginners might start with basic level and gradually progress to a higher level. Some forms of planks can be challenging even to the most physically fit people.

How to do Planks Correctly

Draw the belly button and try to keep the body as straight as you can, not locking the knees. Breathe without holding your breath. Maintain that position for as long as possible. Repeat this for 2 or 3 times. Slowly but surely, lengthen the time of being in that position.

• Lie down on the ground in a flat position with your face down
• Place your shoulders directly over the elbows, the wrists should be aligned with the elbows in a straight line
• Tighten the gluteal and the abdominal muscles and maintain that position for as long as possible.
• Take  one minute rest before repeating it

Common mistakes

• Dropping the hips, shoulders or head during the plank can damage the spinal alignment and can cause injury.
• Putting the hands too close together can stress and strain the shoulders and it can be more hurtful than helpful.
• It is important that you breathe normally because you need oxygen for the exercise to have effect.
• Don’t hold the plank for a long time.

Planks’ Variations

Side Plank

Lie on your side placing the forearm on the floor, press the body upward. There should be straight, diagonal line. Hold this position for as long as you would for a basic plank.

Reverse Plank

Sit on the floor and extend the legs straight out in front of you. Then put your hands on the floor aligning them with your shoulders. Raise the body up so that your heels are on the floor creating a diagonal line with the body.

High Plank

The high plank resembles a push-up. In place of pressing up on the forearms which is the case with the basic plank, you align the hands with the shoulders and press on the hands, using your toes in order to balance.

The plank challenge which lasts for 30 days

Days 1 and 2: hold the plank for 20 seconds
Days 3and 4: hold the plank for 30 seconds
Day 5: 40 seconds
Day 6: rest day

Days 7 and 8: 45 seconds
Days 9 and 11: 60 seconds
Day 12: 90 seconds
Day 13: Rest day

Days 14 and 15: 90 seconds
Days 16 and 17: 120 seconds
Day 18: 150 seconds
Day 19: Rest day

Days 20 and 21: 150 seconds
Days 22and 23: 180 seconds
Days 24 and 25: 210 seconds
Day 26: Rest day

Days 27 and 28: 240 seconds
Day 29: 270 seconds
Day 30: 300 seconds

If you want to learn more click here

The post Planks – this Exercise Can Change Your Whole Body! first appeared on Healthy Gab.

The post Planks – this Exercise Can Change Your Whole Body! appeared first on Healthy Gab.

These are labelled as problematic as it is most difficult to remove excess of centimeters from these parts (whereas it just takes one burger to bloat them up!)

In order to remove fat deposits from the inner and outer part of your thighs, we should do three things:

• Manage the total daily intake of calories – consume only as much as you can burn, or even less.
• Drink plenty of water and fluids to keep your system hydrated and well functioning
• Include some effective exercises in your daily routine, making it a point to not skip them for even one day!

You don’t necessarily have to go to the gym to incorporate some sensible exercises in your daily routine.

Slim, tall, toned – that’s how our legs should be, instead of being floppy, flabby and chunky!

Though, tall legs are more of a genetic thing, but the other aspects about thigh chub can be managed with this simple kind of a workout.

Here suggested complex of exercises can be worked out pretty much at the comfort of your own home! We can guarantee that with a mere 12 minute dedication in a day, you are bound to lose at least 1 centimeter from your hips and thighs in as little as a week’s time!

It won’t be easy, but it will definitely be worth it!

12 Minutes Inner Thigh Gap Workout

• Plie Squats 30 seconds
• Side Lunge 30 seconds
• Squat and Kick 60 Seconds
• Skater Hops 30 Seconds
• Inner Leg Lift 30 seconds each leg
• Leg Circles 30 seconds each leg clockwise movement
• Leg Circles 30 seconds with each leg anti-clockwise movement
• Outer Leg Lift 30 seconds with each leg
• Fire Hydrants 30 seconds with each leg
• Fire Hydrant Kick 30 seconds with each leg

Check out the video below for comprehensive instructions:

Now whether you have to go to the beach, or to your ex’s party – feel free to flaunt your toned body and have all eyes set up on you through out!

The post Easy 12 Minutes Exercise Will Give You Irresistible Sexy Legs And Thighs first appeared on Healthy Gab.

The post Easy 12 Minutes Exercise Will Give You Irresistible Sexy Legs And Thighs appeared first on Healthy Gab.

 

When the term obesity is mentioned to you, you are always relating the same with body appearance. The truth is that the physical look is not that great issue regarding the obesity, as the health diseases are. The obesity is one of the greatest reasons why certain people are struggling with hypertension, diabetes, heart diseases, and osteoarthritis. All vital organs may be affected by the obesity. The ultimate results of the same are fatal for the human organism.

If you do not want to be the next one who will die from a heart attack, prevent the same. Start with losing weight. It is well-known that losing weight it is not so much easy, but with a great motivation, proper diet, and regular exercises you can fight the obesity.

The following article is offering you 7 simple exercises on your way against the obesity.

Burpees

• Start the exercise by standing on both your feet, so that the same will be on a distance same as the shoulder width.
• Then make a squat position by lowering your body so that your hands will go in front of you, but on the floor.
• As you are getting your feet back, lower your chest as you are going to make push-ups.
• The chest needs to be brought up to the back.
• As your feet are in the starting position, stand up, then jump, and clap your arms over your head.

Crunches

• Start the exercise by lying down on the floor with your back, so that your feet will be placed on the floor to in a flat position, on a distance same as your hip width.
• Bend your knees and put your hands behind your head.
• Make the first movement by pulling your abdominal inwards.
• Then curl and go forwards so you lift off the floor your shoulder blades, neck, and head.
• Try to stay in that position for several second and then return to the ground. Make 10 repetitions of the exercise.

Squats

• Start the exercise by standing on both your feet so that the same will be on a distance same as your shoulder width.
• Your chest needs to be held up and out. Put your hands in front of you.
• Make the first movement by sitting back and down as you are going to sit on a chair.
• Your knees need to get over your body and your thighs parallel to the ground. Achieve this position by lowering your body down.
• Try to stay into this position for a few minutes and then return to the starting position. Make 20 repetitions of the exercise.

Lunges

• Start the exercise by standing on both your feet, so that the same will be on a distance same as your shoulder width.
• Your hands need to be placed on your hips.
• Make the first movement by stepping forward with your one leg and flex your knee so that the knee of the leg that you have stepped forward nearly touches the floor.
• Then return the body in the starting position and switch the legs to repeat the exercise with the other leg.
• Make 20 repetitions of the exercise.

Sumo squats to calf raise

• Starting position – standing with feet about twice hip-width apart, keep the hands on your hips, toes pointed slightly outward.
• Lower your hips, keeping your core tight, until they are parallel to the ground, and raise your hands in front of your face
• Raise both heels off the floor, lowering your arms.
• Repeat the exercise 20 times.

Jumping Jack

• Start the exercise by standing on both your feet.
• Your hands need to be by your sides.
• While jumping up, raise your hands above your head, so that your feet need to be on a distance twice shoulder-width apart.
• Return your body to the starting position. Repeat the exercise several times.

Plank

• -Start the exercise by placing your body as it is going to perform push-ups.
• The upper part of the body need to be in a straight line with your elbows and toes as they are slightly lifted up.
• As you are breathing In, keep the straight position of your body and feel how your muscles are getting stronger.
• Divide your weight into both legs and elbows by contracting your buttock muscles. That way you will have more strength and balance

 

The post 15-minute Exercise Set That Can Help Reduce Fat first appeared on Healthy Gab.

The post 15-minute Exercise Set That Can Help Reduce Fat appeared first on Healthy Gab.

Get it right

Each week, start with the first challenge and repeat until you have mastered it. Then proceed to the next one. Practice at your own pace and match your skill levels, but be sure to engage in at least some work each day so you can complete the progression by week end.

Here’s a great schedule that will get you the results you want.

Week 1

Fix your form:

With planks, your form either makes or breaks the exercise

says New York City celebrity trainer David Kirsch. As a rule your body should form a straight line from head to heels.

Begin by standing: Stand up straight, feet hip-width apart. Now have someone try to gently knock you off balance. Pay attention to the muscles you need to engage to stay centred:

That’s exactly how you should feel when you’re in plank

says well known trainer Jonathan Ross, a senior adviser to the American Council on Exercise.

Perfect your position: Lying on your stomach, plant your forearms firmly directly under your shoulders. Come to your toes and squeeze your glutes. Hold that pose for between 5 and 10 seconds.

Start the timer: Hold your plank for 20 to 30 seconds or longer. If you need to take a breather then lower your knees to the floor for a few seconds.

Week 2

Boost your endurance: If you feel any shoulder or lower back pain as you start to hold your static plank for longer, or if your behind creeps upwards, stop and restart.

Master 30: Hold your plank for 30 seconds without resting.

Add 15: Hold your 30 second plank, then rest in a Downward Dog position for 5 seconds, suggests Kirsch. Return to plank position and hold for another 15 seconds or more.

Hit the minute mark: Hold a 45 second plank, followed by a Downward Dog and another 15 to 30 second plank.

Go for 90: Hold your plank for at least 1 minute. Rest in Downward Dog if you need to, then hold another 30 second plank.

Week 3

Power it up: Get used to the following variations individually (do each for 1 minute). Then stack them one after another, aiming to eventually finish all three back-to-back.

Move the centre of mass: From a forearm plank, drop your right hip so your right thigh just touches the floor. Return to the starting position and drop your left hip. Then Repeat.

Test your balance point: Extend your right arm straight out in front of you, parallel to the floor, without disturbing your form. Return to centre, then extend your left arm. Repeat with your right and left legs.

Change the levels: Start in a plank on your forearms. Press up onto your right hand, then your left, so you come into a high plank position. Return to your right forearm, then your left. Repeat the pattern, alternating the starting arm. Continue until you reach your goal.

The post Ripped to the Core with Planking first appeared on Healthy Gab.

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