FITNESS PLATFORM

Planking to fitness

Staying fit is non-negotiable because sluggishness creeps up on you if you give it a chance. Knowing how to continue your fitness regime on your own is the key to maintaining a good physique. While time spent in the gym is healthy, running is even better and instructor led training is very effective, how can you keep fit on your own?

Planks!

They don’t take up too much space and your bedroom is ideal. It’ll take only a minute a day and this exercise provides a world of benefits if it’s done regularly.

Planking is probably one of the best bodyweight exercises out there. It burns inches off your waist, develops strength, tones muscles, boosts metabolism and improves posture. In one minute – which is adequate for a day – you’ll be working your abs, shoulders, arms, thighs, buttocks and core.

However, holding a plank wrong is worse than not holding one at all. Maintaining an incorrect form not only hurts you but can also result in lower back injury. Pushing yourself to remain in position when your body starts to suffer isn’t effective.

It is recommended to do planks for bursts of 20 seconds at a time and repeating it three or four times. Start with 30 seconds a day if you’re new to planks and slowly work your way to a minute or maybe more.

Don’t keep looking at your watch – and remember to use a mat to avoid slipping on your sweat!

PLANK IT RIGHT

PLACE Get into a pushup position on the floor and bend your elbows at a 90 degree angle.

POSITION Balance yourself on your forearms keeping your body straight – no bending.

RELAX Keep your head relaxed, look at the floor and breathe steadily.

HOLD Stay in position for one minute.

REST Stop when you feel that your body is suffering.

MIX IT UP

SIDE PLANK Lie on your side with one leg resting on the other. Lift your body on your hand or elbow for 30-60 seconds.

LEG PLANK Position as standard. Lift one leg towards the ceiling without hurting your back. Hold for 30-60 seconds.

ARM PLANK Hold a pushup position, wrists under shoulders and toes on the floor. Move your feet back one step at a time and straighten your legs. Hold for 30-60 seconds.