Plank
It is best for engaging all major core muscles. [2]
Starting position: Begin by placing your elbows on the ground to align your spine parallel to the floor.
Steps:
- Extend legs individually, ensuring body weight is centered over elbows.
- Keep the body straight, engaging core muscles.
- Focus on deep breathing, holding for 10-60 seconds, depending on comfort.
- Repeat for three sets, resting for a minute between each set.
The plank exercise efficiently targets core muscles, promoting stability and endurance. Incorporating it into your routine enhances overall strength and is adaptable for various fitness levels.
Push Up
Target Muscle Groups: Chest, Shoulders, Triceps.
Starting Position: Begin in a plank position with palms on the floor beneath the shoulders.
Steps:
- Lower your body by bending elbows until your chest is close to the floor.
- Push through your palms to straighten your arms and return to the starting position.
- Maintain a tight core throughout the exercise.
- Perform ten reps with each leg for three sets.
Bodyweight exercises like push-ups enhance technique and form without straining joints, reducing the risk of long-term injuries. Their flexibility shines in our time-crunched world, accommodating schedules for efficient cardio and strength training blends.
