Instructions:
- 1Stand facing a wall, about an arm's length away
- 2Place your hands on the wall, shoulder width apart and straight
- 3Step back with your feet until your body is at a slight angle
- 4Keep your body straight and hold the position
- 5Return to the starting position and repeat
Tips:
- Keep your body straight and aligned during the exercise
- Engage your core muscles throughout
- Don't forget to breathe evenly
- Avoid straining your neck or shoulders
Long Plank Against Wall: A Comprehensive Guide
The Long Plank Against Wall is an effective bodyweight exercise that targets the waist while enhancing overall core stability and strength. This exercise is suitable for individuals of all fitness levels and is particularly beneficial for those seeking to improve their posture and engage their core muscles.
How to Perform the Long Plank Against Wall
- Start by standing about an arm's length away from a wall.
- Place your forearms on the wall, ensuring they are parallel to the floor.
- Engage your core, and step back until your body forms a straight line from your head to your heels.
- Hold this position, keeping your muscles tight, for as long as possible.
Benefits of the Long Plank Against Wall
- Core Strength: This exercise engages multiple muscle groups, particularly in the waist, helping to strengthen the core.
- Improved Posture: Regular practice can help align the body and promote better posture.
- Flexibility: The long plank promotes flexibility in the shoulders and back.
- Low Impact: As a low-impact exercise, it is suitable for individuals recovering from injuries or those who may be new to fitness.
Tips for Success
To maximize the effectiveness of the Long Plank Against Wall, consider the following tips:
- Maintain a straight line from head to heels throughout the hold.
- Focus on engaging your core and not allowing your hips to sag.
- Start with short holds and gradually increase the duration as your strength improves.
- Incorporate this exercise into your routine a few times a week for the best results.
Whether you are a beginner or an experienced fitness enthusiast, the Long Plank Against Wall can contribute significantly to your core training regimen. By adding this simple yet effective exercise to your routine, you can build a stronger waist and support overall stability and strength.