Plank
It is best for engaging all major core muscles.
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. [2]
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.
