Introduction To Incline Plank Exercise
Incline plank exercise is a great exercise to strengthen your core including your abdomen and your upper as well as lower back. Core muscles are the muscles inside the lower and upper body. They are very crucial as whole posture of body depends upon them and they also protect inner organs of our body. Moreover,strong core muscles are extremely important for athletes.
Variations Of Incline Plank Workout:-
- Incline plank hold
- Incline plank reptile crunches
- Incline plank mountain climbers
- Incline plank In’n out steps
- Incline plank on wall
- Incline plank against wall
Incline Plank Exercise Hold :-
It is the easiest way to incorporate inclined plank in your workout. All you need is elevated surface like flat bench or table. Let me explain what i am talking about.
- First of all, kneel down on the floor and then place your forearms on flat surface i.e flat bench or table.
- Thereafter, inhale while pressing your palm followed by forearms so as to lift up your hips towards ceiling.
- All this is done in order to straighten your body forming a line from your shoulders to ankle.
- Position just like a ramp i.e flat surface tilted at an angle with one end higher while one lower.
- During this position you can put all of your weight on forearms.
- Hold this position for around 30-60 seconds as per recommendation.
- At the end, exhale while releasing hips back to the floor.
- Once you are done with, repeat the exercise as per prescription.
Incline Plank Reptile Crunches :-
- Kneel down on floor and place your forearms on box, table or flat bench.
- Straighten your body like ramp from knees to shoulder.
- Then, take your right knee toward the right elbow by simply moving right foot.
- After you bring the right leg back, repeat same with left leg.
Incline Mountain Climber :-
- Kneel down on floor and place your forearms on box, table etc.
- Straighten your body like ramp from knees to shoulder while inhaling.
- Then drive one of your knee horizontally up toward the chest.
- Exhale while releasing back the knee.
- Similarly, drive your other knee toward the chest.
- Repeat the motion as per prescription.
Incline Plank In’n Out Steps :-
- While your in position of incline plank hold widen your one of the foot toward side and hold on position for few seconds.
- Then, bring your that foot back to the center.
- Similarly, extend your other foot toward other side.
- Repeat the motion as per prescription.
Incline Plank On Wall :-
You can also perform incline plank on wall simply place your hands on ground. Then walk your feet up to the wall steadily. Once your body is completely straight from shoulders to walls (just as 90 degree with wall) stop and just hold the position for few seconds.
Incline Plank Against Wall :-
This is very important interim exercise that maintain neurological balance. Steps to perform incline plank exercise against wall.
- Stand straight looking toward the wall ( about 3 feet away from wall).
- Slowly place your forearms against the wall in such a way that your hands should be in front of your eyes.
- Make sure your elbows are below you shoulder height.
- Also, brace your core which will lock the rib cage onto the pelvice.
- Rotate your arms, just as on solid pillar, move your torso and pelvis steadily as a functional unit.
- Hold that position for few seconds and then come back to starting position.
- Repeat the movement turn by turn with both arms.
Keep in mind, that the key to this exercise is to perform it within pain free range of motion. This exercise is all about grooving motor pattern rather than being strengthening exercise. Thus, this exercise can be performed at very slow speed so as to increase motor control.
Incline Plank Exercise Benefits:-
The position in which body is while performing inclined plank exercise works on wide range of core muscles which daily train the muscles in your pelvis, lower back, hips, abdomens and shoulders. Deliberately, inclined plank offers huge muscles development leading to the following benefits.
- Inclined plank is no doubt a great exercise to build strong core muscles that helps in defending abdominal organs as well as to breath easier. Which indirectly results in improved health of heart and better asleep. As such by controlling breath it helps in stress management.
- Developing a strong core strengthen your back muscles. Due to which risk of back strains or back injury is reduced to high level.
- It makes you look better by tightening your abs as such it too works on tight abdominal muscles.
- By incorporating inclined plank in your routine, you can definitely achieve your fitness goals by better posture as well as balance. As such balance help you to control each and every moment of your body. Even good posture can set your overstretched muscles from forward head, rounded shoulders, anterior pelvic tilt, slumping forward etc.
- Strong core developed from inclined plank position improve your physical as well as mental strength. As a result you can improve your athletic performance.
I think now you must got aware about that how to do Incline plank exercise in different variations with proper posture. In case of any query about incline plank exercise you may ask in commenting section and if you like this article please share with others also.