'How to do a Wall Plank | Insane Core Exercise https://youtu.be/9hNgDPtmExA Start Here: @ 00:25 Featured Video: https://www.youtube.com/watch?v=uF-YUMeMi8M Find me here http://www.mixonfitness.com http://www.SnapChat.com jmixon314 https://www.twitter.com/mixonfit Description: Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. 1. A Toned Belly Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. Keep in mind, however, that in order to really get \"six-pack\" abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy. 2. Reduce Back Pain Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. 3. Flexibility While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes. If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.3 4. Improve Your Mood Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit. 5. Improve Your Balance and Posture To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.4 In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease. How to do a Wall Plank: Step 1: Get down on your hands and knees in front of a wall. Keep your arms straight. Step 2: Now place the bottoms of your feet up on the wall so that your body is parallel to the ground. Step 3: Keep your core tight and your body in a straight line. Step 4: Hold this position for the desired amount of time. Step 5: Walk your hands and your feet simultaneously until your body is in a 45 degree angle. (Keep your shoulders over your wrist) Step 6: Hold for 10 seconds and walk hands and feet back to 80 or 90 degrees and hold for 10 seconds Step 7: Walk back to 45 degrees and hold for 10 seconds Step 8: Walk your hands and feet back to the original position and hold for 10 Seconds Step 9: Repeat Steps 4-8 10 more times Muscles Worked 1. Core 2. Shoulders 3. Obliques 4. Triceps 5. Calves Tips: 1. To make this exercise more difficult you can take one foot off the wall at a time and move it out sideways. 2. Don\'t arch your back and keep your core tight the whole time. 3. Breathe slowly and controlled as you do this exercise. The wall plank is a plyometrics, total body, and alternative exercise that primarily targets the abs and to a lesser degree also targets the obliques, chest, shoulders, forearms, calves, triceps, and hip flexors. The only wall plank equipment that you really need is the following: wall. There are however many different wall plank variations that you can try out that may require different types of wall plank equipment or maye even require no equipment at all. Learning proper wall plank form is easy with the step by step wall plank instructions, wall plank tips, and the instructional wall plank technique video on this page. The wall plank is a exercise for those with a expert level of physical fitness and exercise experience. Related: Whats a wall plank, T-Plank, Proper form for side plank, plank exercise benefits, plank exercise routine, plank exercise muscles used, plank exercise variation'
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