Aarushi Bhadury

Exercises That Help You Hit The One-Minute Plank Goal

One minute planks (Credit-Canva)

If there is an exercise that will make you understand how long a minute actually is, it is a plank. While many people make it look easy and doable, when you actually do it, you realize that it is not just about your arm muscles or your leg strength, it requires real strength and endurance from your whole body. It is an isometric exercise that involves holding your body in a straight line from your head to your heel, whilst it is supported by your forearms and toes. 

To perform it you must start by lying on your stomach with your forearms on the ground. Slowly lift your stomach up and extend your arm until your body is being supported by your forearms and toes. <span>Keep your core engaged</span> and maintain stability for a minute to two if you can. To achieve this, there are many <span>exercises</span> you can do and prep yourself. Here are some you can try. 

Make sure you are not overexerting yourself and doing this under the supervision of a coach or an instructor for the best results. If you are feeling a lot of pain and cramping us, stop and rest, and see a doctor if the pain persists. 

This exercise targets your abdominal muscles and people often do this to achieve their ‘6-pack abs’ look. It focuses on building the strength of your stomach muscles and it helps your plank form as your core must stay engaged to perform it well! 

This focuses on the muscles on the sides of your core. Also known as <span>Obliques</span>, these muscles are the part of your core, that stays engaged in the plank. Doing Russian twists which is bending forwards with stretched legs, forming a v shape and twisting your torso to touch each toe. 

This is a combination of crunches and using the cycling motion with your legs. As you extend yourself forward while you lay on your back and bring your knees to your head, you are stretching your side muscles and abdomen muscles, engaging your core. This also helps you stretch and be flexible and avoid cramps 

There are many different kinds of planks. While the traditional one makes you stay in a stationary position, there are variations like side planks, forearm planks, and plank hip dips to target different core muscles. These will build your endurance and help you achieve your goal eventually. 

Now to build your arm and leg muscles strength try holding positions like wall sits, glute bridges, and forearm planks and slowly increasing durations. Wall sits allow you to focus your strength on your legs, glute bridge help you build your waist and all of it combined will help you hold forearm planks 

These exercises help you build your endurance. Activities like running, swimming, or cycling can improve overall endurance. These will test your lung capacity and your heart rate slopes as well. Your body will learn to utilize its breathing better as well as engage core muscles 

<h4><span rel="noindex">Yoga</span> and Pilates</h4>

While many people believe these exercises only need strength, flexibility is the surprise element that you will realize helps you do better. These practices can enhance core strength and flexibility. As flexible as you are, your body will have more endurance and patience. 

Health Conditions A-Z

health

One-Minute Plank Goal

Exercises

yoga

obliques

hold isometric exercisesnow

Keep your core engaged

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If there is an exercise that will make you understand how long a minute actually is, it is a plank. While many people make it look easy and doable, when you actually do it, you realize that it is not just about your arm muscles or your leg strength, it requires real strength and endurance from your whole body. It is an isometric exercise that involves holding your body in a straight line from your head to your heel, whilst it is supported by your forearms and toes. To perform it you must start by lying on your stomach with your forearms on the ground. Slowly lift your stomach up and extend your arm until your body is being supported by your forearms and toes. Keep your core engaged and maintain stability for a minute to two if you can. To achieve this, there are many exercises you can do and prep yourself. Here are some you can try. Exercises You Can DoMake sure you are not overexerting yourself and doing this under the supervision of a coach or an instructor for the best results. If you are feeling a lot of pain and cramping us, stop and rest, and see a doctor if the pain persists. CrunchesThis exercise targets your abdominal muscles and people often do this to achieve their ‘6-pack abs’ look. It focuses on building the strength of your stomach muscles and it helps your plank form as your core must stay engaged to perform it well! Russian TwistsThis focuses on the muscles on the sides of your core. Also known as Obliques, these muscles are the part of your core, that stays engaged in the plank. Doing Russian twists which is bending forwards with stretched legs, forming a v shape and twisting your torso to touch each toe. Bicycle CrunchesThis is a combination of crunches and using the cycling motion with your legs. As you extend yourself forward while you lay on your back and bring your knees to your head, you are stretching your side muscles and abdomen muscles, engaging your core. This also helps you stretch and be flexible and avoid cramps Plank VariationsThere are many different kinds of planks. While the traditional one makes you stay in a stationary position, there are variations like side planks, forearm planks, and plank hip dips to target different core muscles. These will build your endurance and help you achieve your goal eventually. Hold Isometric ExercisesNow to build your arm and leg muscles strength try holding positions like wall sits, glute bridges, and forearm planks and slowly increasing durations. Wall sits allow you to focus your strength on your legs, glute bridge help you build your waist and all of it combined will help you hold forearm planks Cardiovascular ExerciseThese exercises help you build your endurance. Activities like running, swimming, or cycling can improve overall endurance. These will test your lung capacity and your heart rate slopes as well. Your body will learn to utilize its breathing better as well as engage core muscles Yoga and PilatesWhile many people believe these exercises only need strength, flexibility is the surprise element that you will realize helps you do better. These practices can enhance core strength and flexibility. As flexible as you are, your body will have more endurance and patience. 