Planks for Beginners

The plank is a great core exercise that doesn't involve doing any crunches. In fact, the basic plank doesn't involve moving at all. This is referred to as an isometric exercise.

The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if you don't think you can get a good workout by holding still, just wait until you try to hold a plank for 30-60 seconds... you're going to feel it!




Video 1: ttp://adfoc.us/5836731

by Thanhbt345 via Bodybuilding.com Forums - Female Bodybuilding

Female Bodybuilding

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you're keeping your bones aligned

Attached Files

• JKV.docx‎ (12.0 KB)

by Kellyikowa via Bodybuilding.com Forums - Female Bodybuilding

How to do a plank exercise for beginners

HELLO
This is a good start for exercise in the morning
Best way to learn how to do a plank exercise for beginners
Looks great on my body

by freshkiss via Bodybuilding.com Forums - Female Bodybuilding

How can I start bodybuilding as a 14 year old girl?

Depends on your goal, would you want to become a professional bodybuilder? If you just want to get fit and in shape, I’d suggest learning about how to eat healthy (can’t help you here, don’t know much myself :) ), and practice the following sports that’ll help with strength, mobility, health, and will develop even tiny muscles in your body that you might EASILY overlook in a gym:

swimming
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hiking
bodyweight workout

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by otizchemist via Bodybuilding.com Forums - Female Bodybuilding

Plank Every Day for a Month, See What Happens to Your Body !!

How to tone you up your body in just a month? I’m sure you’ve heard it all before.
“Planking is a full-body workout!”
“You can totally transform your body in less than 5 minutes a day just by planking!”
Well, I’ve definitely heard it plenty of times, so I finally decided to try it out for myself.
Here’s what happened when I did the 30-day plank challenge.
SUMMARY:
- Everything was pretty chill for the first week. I planked for 20 seconds on the first 2 days, for 30 seconds on days 3 and 4, and for 40 seconds on the 5th day.
- On days 7 and 8 of my experiment, I held a plank for 45 seconds. On days 9, 10, and 11, my goal was to do it for at least a minute. And that's when my confidence kinda faded.
- On day 14 I planked for 100 seconds, and on day 15 it was 110 seconds. My core was quaking like crazy, and my eyes were glued to my phone, waiting desperately for the timer to hit zero.
- After a little rest, I perfected my 2½ minute plank on days 20 and 21 and challenged myself to a 3-minute plank on days 22 and 23. It was around this time in the experiment when I noticed the tension that’d usually build up after sitting at my work desk all day was gone.
- On days 27 and 28, I did a 4-minute plank and already noticed that my abs were a lot stronger than they’d been at the start of the experiment. There wasn't that much of a difference visually, but I could feel that holding my plank was a lot more effortless than before.
- I didn't end up with a six-pack, which is a real bummer because I was kind of expecting that for some reason. But I definitely feel way stronger and healthier. Another thing that I’ve noticed is how much my posture has improved.
- What really surprised me was how much my mood and general approach to life has changed. I became way more confident and determined to not only finish the challenge but to change my life for the better as well.
- If you wanna try this experiment out for yourself, there are a few more things you need to know. First of all, don't be afraid of variety. Doing the same thing every single day gets a bit boring after a while.
- Don't forget about your doctor's permission! I know the plank seems really basic, but that doesn’t mean it’s without risks. For instance, did you know that an improper plank form can lead to injuries? That's what I'm talking about!
Thanks for watching !

by user7UVMERF8UUU via Bodybuilding.com Forums - Female Bodybuilding

Planking

Planking is an excellent way to challenge your entire body. Doing them every day – for just 3 minutes – burns more calories than other traditional abdominal exercises, such as crunches or sit-ups.

by Klaasik via Bodybuilding.com Forums - Female Bodybuilding

Could her body be considered hot or feminine?

Is it wrong to want to look like this? I love the frail and tiny look.

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by layla010 via Bodybuilding.com Forums - Female Bodybuilding

planking exercise

If here´s one exercise we alls love it is planking see some videos on plaking down below
to know how you can do it correct way.

Attached Files

• Planking exercise.txt‎ (206 Bytes)

by daianafit2020 via Bodybuilding.com Forums - Female Bodybuilding

Laser hair Removal..

Is it supposed to hurt like this?? I’ve just had my first session of Brazilian and I have to say I think it did hurt, not only being “slightly uncomfortable” as advertised. :eek:

by repgirl via Bodybuilding.com Forums - Female Bodybuilding