The hardstyle plank is a variation of the traditional plank exercise that is gaining popularity in the fitness world. It is a full-body workout that targets the core muscles, as well as the shoulder, back, and hip muscles.
Unlike the traditional plank, it requires tension and intentional bracing to activate the muscles effectively. In this article, we will discuss the benefits, technique, and variations of the hardstyle plank.
Benefits of the Hardstyle Plank
The hardstyle plank is an excellent exercise for developing core strength, stability, and endurance. It also helps to improve posture, balance, and overall body control. The tension and bracing required to perform the hardstyle plank also engage the muscles of the shoulders, back, and hips, leading to a more well-rounded workout.
By engaging multiple muscle groups simultaneously, the hardstyle plank can help to burn more calories and improve overall fitness.
Technique
To perform the hardstyle plank, start by getting into the traditional plank position with your forearms and toes on the ground. Your elbows should be directly below your shoulders, and your body should form a straight line from your head to your heels.
From this position, tighten your core muscles and glutes, as if you were trying to pull your belly button towards your spine. Next, focus on bracing your entire body, from your shoulders down to your feet. This means engaging your core, glutes, and quads while also squeezing your shoulder blades together. Hold this position for as long as you can, aiming for at least 30 seconds.
Variations of the Hardstyle Plank
Once you have mastered the basic hardstyle plank, there are several variations you can try to make the exercise more challenging. One variation is with leg lift, where you lift one leg off the ground while maintaining the plank position.
Another variation is with arm lift, where you lift one arm off the ground while maintaining the plank position. You can also try the hardstyle plank with a weight, where you place a weight on your back while performing the exercise.
Workout Routine
It is important to note that while the hardstyle plank can be a great exercise for developing core strength, it should not be the only exercise in your workout routine. A well-rounded fitness routine should include a variety of exercises that target different muscle groups and incorporate both strength training and cardio.
Additionally, it is important to listen to your body and avoid pushing yourself too hard, especially if you are new to fitness or have any underlying health conditions.
Incorporating it into your workout routine can be a great way to challenge yourself and improve your overall fitness. By focusing on tension and intentional bracing, you can activate multiple muscle groups and achieve a stronger, more stable core.
With practice, you can gradually increase the duration and difficulty of this exercise, and even try incorporating variations to keep your workouts challenging and engaging. Whether you are a seasoned fitness enthusiast or just starting out, it can be a valuable addition to your fitness routine.
Conclusion
The hardstyle plank is an effective exercise for developing core strength, stability, and endurance. By engaging multiple muscle groups simultaneously, it can help to burn more calories and improve overall fitness. To perform the hardstyle plank, focus on tension and intentional bracing, and hold the position for as long as you can.
Once you have mastered its basics, try incorporating variations to make the exercise more challenging. With consistent practice, it can help you achieve a stronger, more stable core and a healthier overall body.
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