She has contributed to "Globe Pequot" Barcelona travel guide, "Gulfshore Business Magazine," "Connecting Lines: New Poetry from Mexico" and "The Barcelona Review." Planks are known for their core-crushing abilities. Work up to holding the position for 60 seconds. To compare their effectiveness would be like asking if this Is better than this: For moving a mountain of sand. Yes, cardio is great for heart health and weight loss, but it can lead to lower back pain if done incorrectly. When you complete the position, gently bring your torso back to the ground. ICYDK, the benefits of planks go far beyond your core: this move fires up your entire body and builds killer functional strength. Bring your left knee out to the left side and toward your left elbow. The primary areas affected are the abs and back, including the erector spinae and the rectus abdominus and transverse abdominus. Keep your core engaged and focus on stabilizing your hips. While that craze has subsided, make no mistake—the plank is no fad exercise. Crunches are a muscle building exercise. Slowly and gently, lift your torso and your legs off of the floor, putting all of your weight on your toes and your forearms and elbows. When performed regularly, it improves mental focus and makes you stronger overall. But some plank variations have another not-so-obvious superpower: Any moving plank will get your heart rate pumping, letting you sneak some cardio into your abs workout. Make sure you're moving in a controlled way and not letting your back arch when you straighten out. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Keep your butt as stable as possible and avoid sagging into your shoulders. A few years ago, planking was everywhere and going viral like crazy. Start in a high plank with your toes on gliders (towels or paper plates work, too!). The plank position makes an effective component for your workout, as it engages a wide range of major muscle groups. Before you assume plank position, there are a few form tips you should keep in mind. You should end up with the ball supporting your shins and your hands supporting your upper body. and Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. In a study carried out by The Journal of Applied Physiology in September 2012, it was discovered that high-intensity cardio is a more effective way to increase your cardiorespiratory health and decrease body fat than the usual weight-training exercise. Position your feet so that your toes touch the floor. Keep your arms straight, with your shoulders directly above your hands. Take a few "steps" in one direction, then return to start. To perform a basic plank, lie on a level surface, belly down. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the The plank is a popular exercise in many exercise routines. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. 2020 Make sure your core is tight and you're maintaining a sturdy plank throughout. Use the arm that's closer to the ground to support your upper body. You can increase the intensity of the plank position using an inflatable exercise ball. The plank is a highly effective abdominal-strengthening exercise. ... Indoor Cardio Workouts That Aren't Running. Using an exercise ball, start out with your belly on the ball. Copyright © Copyright Policy Although it has numerous general health benefits, running is not a recommended form of cardio exercise for people suffering from sciatica. "You can use planks as cardio by just adding movement," Crystal Fasano, health and wellness coach at Crystal Fit Wellness and personal trainer at New York Sports Clubs in Brooklyn, New York, tells SELF. Here's a visual of what we mean by tucking the pelvis. Stop when you can no longer move forward without moving your feet. The quicker you move, the better the cardio workout—just don't sacrifice speed for form. Here, Fasano demos 11 plank exercises that double as cardio moves. This Guy Did 100 Clean Muscleup Reps for 30 Days. I decide to stick to my original plan and opt for that challenge another day. I've recently broke 4 minutes of planking and managed to do a few reps a day, so is it good enough full body workout ? Here are just a few.1. Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. Bend your arms and lower your chest in a push-up, sliding your legs out into a V as you do.