There are different physical exercises with variables that allow you to modify the position to strengthen different parts of the body. An example of this are the planks, which when done correctly help to avoid putting extra pressure on the back and hips, thus reducing the chances of pain and injury. Practicing abdominal planks can help you perform other physical activities without difficulty and will improve the achievement of results.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
Benefits<\/h2><\/h1><\/div><\/div><\/div>- <\/i><\/span>\n
It is a simple exercise.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Define abs.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Reduces the risk of injury.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Improves metabolism<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Improves posture.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
It does not require equipment or a lot of space.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Strengthens the locomotor system.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Promotes overall balance.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Increases flexibility.<\/p>\n<\/div><\/li><\/ul><\/div><\/div>
<\/lottie-player><\/div><\/div><\/div><\/div><\/div><\/div>Types of Planks<\/h2><\/h1><\/div><\/div><\/div>Plank with elbows supported<\/strong><\/p>\n<\/div>![](\"https:\/\/neuroft.com\/wp-content\/uploads\/plancha-codos-apyados-e1643671918810.jpg\" "\\"plancha")
<\/span><\/div>Lie on your stomach, straighten your legs, bend your arms under the 90-degree angle (for your comfort you can join hands), and remember that the body from head to toe should form a straight line. Tones the pectoralis major, deltoid and lumbar frame.<\/p>\n<\/div><\/div><\/div>
Plank with raised arm or leg<\/strong><\/p>\n<\/div>![](\"https:\/\/neuroft.com\/wp-content\/uploads\/plancha-brazo-pierna-720x342-2.jpg\" "\\"plancha-brazo-pierna-720×342\\"")
<\/span><\/div>In the classic plank position, stretch one arm and lift one leg. Be careful to keep your shoulders and hips in a straight line. The complexity of this version lies not only in the increased pressure to the body but also in the need to maintain balance and continue in a straight line.<\/p>\n<\/div><\/div><\/div>
Inverse Plank<\/strong><\/p>\n<\/div>![](\"https:\/\/neuroft.com\/wp-content\/uploads\/8f1a5571-fc5a-41d5-b6e2-ff36582ecaa0-e1643672397163.jpg\" "\\"8f1a5571-fc5a-41d5-b6e2-ff36582ecaa0\\"")
<\/span><\/div>The reverse plank employs, in addition to all the muscles already mentioned, the glutes and calves. The hands are under the shoulders and the palms of the hands face the heels. They stretch the tips of the toes, “push” the hips up and keep the back straight.<\/p>\n<\/div><\/div><\/div>
Knee sliding plank<\/strong><\/p>\n<\/div>![](\"https:\/\/neuroft.com\/wp-content\/uploads\/deslizadores-ejercicio-1024x683-1-e1643672608174.jpg\" "\\"deslizadores-ejercicio-1024×683\\"")
<\/span><\/div>The starting position is the classic plank with arms extended. Then you slide the left knee towards the left elbow, and the right knee towards the right elbow. Try to keep the line straight, the abdomen contracted and the gaze forward.<\/p>\n<\/div><\/div><\/div>
Side plank with two points of support<\/strong><\/p>\n<\/div>![](\"https:\/\/neuroft.com\/wp-content\/uploads\/tabla-de-ejercicios2-1-e1643672803288.jpg\" "\\"tabla-de-ejercicios2-1\\"")
<\/span><\/div>In the side plank position, lift one leg and one arm, trying to keep the muscles contracted. Be careful not to lower your hips. This works the external and internal abdominal muscles, the outer hip muscle and the gluteus medius muscle.<\/p>\n<\/div><\/div><\/div>
Weight plank<\/strong><\/p>\n<\/div>![](\"https:\/\/neuroft.com\/wp-content\/uploads\/plancha-lateral-pesas-playa-1024x725-1.jpg\" "\\"plancha-lateral-pesas-playa-1024×725\\"")
<\/span><\/div>In the classic plank position, strain the muscles of the abdomen and from one movement move to the left side, lifting the right arm with a dumbbell up. The arms should be extended. They return to the starting position and repeat the same on the other side.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
The plank is a very complete exercise due to the large number of muscles it works during physical activity. However, a correct technique must be used in each of its modalities. At NeuroFT Clinic we show you how to perform each one of them and get the most out of it.<\/p>\n<\/div>
- <\/i><\/span>\n
It is a simple exercise.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nDefine abs.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nReduces the risk of injury.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nImproves metabolism<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nImproves posture.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nIt does not require equipment or a lot of space.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nStrengthens the locomotor system.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nPromotes overall balance.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nIncreases flexibility.<\/p>\n<\/div><\/li><\/ul><\/div><\/div>
<\/lottie-player><\/div><\/div><\/div><\/div><\/div><\/div> Types of Planks<\/h2><\/h1><\/div><\/div><\/div>
Plank with elbows supported<\/strong><\/p>\n<\/div>
<\/span><\/div>Lie on your stomach, straighten your legs, bend your arms under the 90-degree angle (for your comfort you can join hands), and remember that the body from head to toe should form a straight line. Tones the pectoralis major, deltoid and lumbar frame.<\/p>\n<\/div><\/div><\/div>
Plank with raised arm or leg<\/strong><\/p>\n<\/div>
<\/span><\/div>In the classic plank position, stretch one arm and lift one leg. Be careful to keep your shoulders and hips in a straight line. The complexity of this version lies not only in the increased pressure to the body but also in the need to maintain balance and continue in a straight line.<\/p>\n<\/div><\/div><\/div>
Inverse Plank<\/strong><\/p>\n<\/div>
<\/span><\/div>The reverse plank employs, in addition to all the muscles already mentioned, the glutes and calves. The hands are under the shoulders and the palms of the hands face the heels. They stretch the tips of the toes, “push” the hips up and keep the back straight.<\/p>\n<\/div><\/div><\/div>
Knee sliding plank<\/strong><\/p>\n<\/div>
<\/span><\/div>The starting position is the classic plank with arms extended. Then you slide the left knee towards the left elbow, and the right knee towards the right elbow. Try to keep the line straight, the abdomen contracted and the gaze forward.<\/p>\n<\/div><\/div><\/div>
Side plank with two points of support<\/strong><\/p>\n<\/div>
<\/span><\/div>In the side plank position, lift one leg and one arm, trying to keep the muscles contracted. Be careful not to lower your hips. This works the external and internal abdominal muscles, the outer hip muscle and the gluteus medius muscle.<\/p>\n<\/div><\/div><\/div>
Weight plank<\/strong><\/p>\n<\/div>
<\/span><\/div>In the classic plank position, strain the muscles of the abdomen and from one movement move to the left side, lifting the right arm with a dumbbell up. The arms should be extended. They return to the starting position and repeat the same on the other side.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
The plank is a very complete exercise due to the large number of muscles it works during physical activity. However, a correct technique must be used in each of its modalities. At NeuroFT Clinic we show you how to perform each one of them and get the most out of it.<\/p>\n<\/div>
- <\/i><\/span>