{"id":2620,"date":"2022-02-08T03:16:00","date_gmt":"2022-02-08T11:16:00","guid":{"rendered":"https:\/\/www.befinallyfit.com\/weight-loss\/?page_id=2620"},"modified":"2023-03-22T03:36:49","modified_gmt":"2023-03-22T10:36:49","slug":"planking-series","status":"publish","type":"page","link":"https:\/\/www.befinallyfit.com\/weight-loss\/planking-series\/","title":{"rendered":"Planking Series"},"content":{"rendered":"\n<p>Planking is an excellent way to strengthen your core using your own body weight. And it can be done almost anywhere!<\/p>\n\n\n\n<p>Planking also helps strengthen your <a href=\"https:\/\/www.britannica.com\/science\/abdominal-muscle\" target=\"_blank\" rel=\"noreferrer noopener\">abdominal muscles<\/a>, giving you a well-defined and toned core and belly. This in turn improves your balance and posture.<\/p>\n\n\n\n<p>If you are new to planking, start by learning how to do a basic plank using the video.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do a basic plank\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/1UIfvUoi1H0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Apart from the basic plank, there are many variations possible and we will be releasing a different \u2018planking move\u2019&nbsp;<em>every single day<\/em>&nbsp;so check this page daily to find out the day\u2019s challenge!<\/p>\n\n\n\n<p>Just click any of the thumbnails\/images below to see how each plank variation is performed. The article will describe how to execute the variation, as well as options for progression.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"plankvariations\">Plank variations<\/h2>\n\n\n<div class=\"pt-cv-wrapper\"><div class=\"pt-cv-view pt-cv-grid pt-cv-colsys\" id=\"pt-cv-view-61da655320\"><div data-id=\"pt-cv-page-1\" class=\"pt-cv-page\" data-cvc=\"3\"><div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2018\/04\/1-high-plank-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2018\/04\/1-high-plank.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2018\/04\/1-high-plank-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"High Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2018\/04\/1-high-plank-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2018\/04\/1-high-plank.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\" class=\"_blank\" target=\"_blank\">Day 1 &#8211; High Plank<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2018\/04\/2-forearm-plank-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2018\/04\/2-forearm-plank.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2018\/04\/2-forearm-plank-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Forearm Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2018\/04\/2-forearm-plank-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2018\/04\/2-forearm-plank.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank\/\" class=\"_blank\" target=\"_blank\">Day 2 &#8211; Forearm Plank<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/knee-tap\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/3-knee-tap-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/3-knee-tap.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/3-knee-tap-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Knee Tap Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/3-knee-tap-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/3-knee-tap.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/knee-tap\/\" class=\"_blank\" target=\"_blank\">Day 3 &#8211; Knee Tap<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/leg-lift\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/4-leg-lift-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/4-leg-lift.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/4-leg-lift-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Leg Lift Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/4-leg-lift-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/4-leg-lift.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/leg-lift\/\" class=\"_blank\" target=\"_blank\">Day 4 &#8211; Leg Lift<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/swimmer\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/5-swimmer-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/5-swimmer.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/5-swimmer-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Swimmer Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/5-swimmer-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/5-swimmer.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/swimmer\/\" class=\"_blank\" target=\"_blank\">Day 5 &#8211; Swimmer<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/bent-leg-lift\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/6-bent-leg-lift-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/6-bent-leg-lift.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/6-bent-leg-lift-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Plank with bent leg lift\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/6-bent-leg-lift-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/6-bent-leg-lift.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/bent-leg-lift\/\" class=\"_blank\" target=\"_blank\">Day 6 &#8211; Bent Leg Lift<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/outside-toe-tap\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/7-outside-toe-tap-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/7-outside-toe-tap.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/7-outside-toe-tap-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Planking with outside toe tap\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/7-outside-toe-tap-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/7-outside-toe-tap.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/outside-toe-tap\/\" class=\"_blank\" target=\"_blank\">Day 7 &#8211; Outside Toe Tap<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/pelvic-tuck\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/8-pelvic-tuck-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/8-pelvic-tuck.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/8-pelvic-tuck-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Pelvic Tuck Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/8-pelvic-tuck-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/8-pelvic-tuck.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/pelvic-tuck\/\" class=\"_blank\" target=\"_blank\">Day 8 &#8211; Pelvic Tuck<\/a><\/h3><\/div><\/div>\n<div class=\"col-md-4 col-sm-6 col-xs-12 pt-cv-content-item pt-cv-1-col\" ><div class='pt-cv-ifield'><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/body-saw\/\" class=\"_blank pt-cv-href-thumbnail pt-cv-thumb-default\" target=\"_blank\"><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/9-body-saw-300x144.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2022\/02\/9-body-saw.jpg.webp 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"144\" src=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/9-body-saw-300x144.jpg\" class=\"pt-cv-thumbnail webpexpress-processed\" alt=\"Body Saw Plank\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/9-body-saw-300x144.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2022\/02\/9-body-saw.jpg 510w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\"><\/picture><\/a>\n<h3 class=\"pt-cv-title\"><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/body-saw\/\" class=\"_blank\" target=\"_blank\">Day 9 &#8211; Body Saw<\/a><\/h3><\/div><\/div><\/div><\/div>\n<div class=\" pt-cv-pagination-wrapper\"><ul class=\"pt-cv-pagination pt-cv-ajax pagination\" data-totalpages=\"14\" data-currentpage=\"1\" data-sid=\"61da655320\" data-unid=\"\" data-isblock=\"\" data-postid=\"\"><li class=\"active\"><a href=\"#\">1<\/a><\/li>\n\t<li ><a class=\"\" href=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620\/?_page=2\">2<\/a><\/li>\n\t<li ><a class=\"\" href=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620\/?_page=3\">3<\/a><\/li>\n\t<li ><a href=\"#\">&hellip;<\/a><\/li>\n\t<li ><a class=\"\" href=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620\/?_page=14\">14<\/a><\/li>\n\t<li ><a class=\" \" href=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620\/?_page=2\">&rsaquo;<\/a><\/li>\n\t<\/ul><img loading=\"lazy\" decoding=\"async\" width=\"15\" height=\"15\" class=\"pt-cv-spinner\" alt=\"Loading...\" src=\"data:image\/gif;base64,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\" \/><div class=\"clear pt-cv-clear-pagination\"><\/div><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">A few tips for the planking exercises<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Make sure to do a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/warm-up\/\">warm-up<\/a> before you do any kind of exercise. This will prepare your body and help prevent injuries.<\/li>\n\n\n\n<li>Try to align your movements with your breathing. Normally you breathe out when you make effort, and you breathe in while relaxing. The oxygen helps to generate energy.<\/li>\n\n\n\n<li>Do not hold your plank positions too long. No need for a <a href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/9\/longest-plank-record-smashed-with-staggering-new-time-674245\" target=\"_blank\" rel=\"noreferrer noopener\">world record<\/a>. Holding positions for up to 30 seconds and repeating them is more effective than longer durations. If you want to challenge yourself, you can go up to 1 or 2 minutes.<\/li>\n\n\n\n<li>Move slowly when doing exercises with movement in them. Slower movements strain the muscles more and create strength in them.<\/li>\n\n\n\n<li>Hydrate! <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/how-much-water-should-you-drink-each-day\/\">Drink enough water<\/a> to make sure your body is prepared for and can recover from the exercise. You will lose water through perspiration.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">FAQs<\/h2>\n\n\n\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>What is planking?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p>Planking is exercising in a horizontal position. Most planking is done statically, but some variations include movement to create variation and add training for other muscle groups.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>How long should I plank?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p>Holding planking positions should be no longer than 10 to 30 seconds. If you need to, go up to a minute. More repeats are better than holding the position longer. As a result, the planking duration per day should be no more than an hour. It can be longer if you include warming up and cooling down.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>How often should I plank?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p>Planking is a like any exercise and trains your muscles to become stronger. Plank between two and four times per week. Increase your planking time rather than the frequency as you become fitter.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>Do I need to warm up before planking?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p><a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/warm-up\/\" target=\"_blank\" rel=\"noreferrer noopener\">Warming up<\/a> is important for any type of exercise. It prepares your body (muscles and cardiovascular system) for the effort you will require from your body. Also, don\u2019t forget to <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/cooling-down-after-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">cool down<\/a> to slowly bring your body back to a normal heart rate and reduce muscle soreness afterward.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>Can I get a flat belly from planking?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p>Doing a plank exercise works all muscles in your core. The result can be a tight core and reduced waist, especially if combined with a healthy diet.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>Is planking better than sit-ups?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p>Planking is a workout that trains the core muscles in a similar way to sit-ups. Sit-ups due to the nature of the movement involved are considered bad for your back and spine. Planking also targets more muscles than sit-ups do and have a better impact on your balance and posture.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\t\t<details\t\thelp class=\"sc_fs_faq sc_card  faqnoborder   sc_fs_card__animate\"\n\t\t\t\t>\n\t\t\t\t\t<summary>\n\t\t\t\t<h3>What is the best plank position?<\/h3>\t\t\t\t\t<\/summary>\n\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"sc_fs_faq__content\">\n\t\t\t\t\n\n<p>The best plank position to start with is the high plank position. If necessary, starting with a low plank is also possible. For best results, however, using <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/planking-series#plankvariations\">plank variations<\/a> is recommended. Flexibility, balance, and training of additional muscle groups are some of the benefits of planking variation.<\/p>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<\/details>\n\t\t\n<script type=\"application\/ld+json\">\n\t{\n\t\t\"@context\": \"https:\/\/schema.org\",\n\t\t\"@type\": \"FAQPage\",\n\t\t\"mainEntity\": [\n\t\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"What is planking?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p>Planking is exercising in a horizontal position. Most planking is done statically, but some variations include movement to create variation and add training for other muscle groups.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t,\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"How long should I plank?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p>Holding planking positions should be no longer than 10 to 30 seconds. If you need to, go up to a minute. More repeats are better than holding the position longer. As a result, the planking duration per day should be no more than an hour. It can be longer if you include warming up and cooling down.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t,\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"How often should I plank?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p>Planking is a like any exercise and trains your muscles to become stronger. Plank between two and four times per week. Increase your planking time rather than the frequency as you become fitter.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t,\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"Do I need to warm up before planking?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p><a>Warming up<\/a> is important for any type of exercise. It prepares your body (muscles and cardiovascular system) for the effort you will require from your body. Also, don\u2019t forget to <a>cool down<\/a> to slowly bring your body back to a normal heart rate and reduce muscle soreness afterward.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t,\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"Can I get a flat belly from planking?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p>Doing a plank exercise works all muscles in your core. The result can be a tight core and reduced waist, especially if combined with a healthy diet.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t,\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"Is planking better than sit-ups?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p>Planking is a workout that trains the core muscles in a similar way to sit-ups. Sit-ups due to the nature of the movement involved are considered bad for your back and spine. Planking also targets more muscles than sit-ups do and have a better impact on your balance and posture.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t,\t\t\t\t{\n\t\t\t\t\"@type\": \"Question\",\n\t\t\t\t\"name\": \"What is the best plank position?\",\n\t\t\t\t\"acceptedAnswer\": {\n\t\t\t\t\t\"@type\": \"Answer\",\n\t\t\t\t\t\"text\": \"<p>The best plank position to start with is the high plank position. If necessary, starting with a low plank is also possible. For best results, however, using <a>plank variations<\/a> is recommended. Flexibility, balance, and training of additional muscle groups are some of the benefits of planking variation.<\/p>\"\n\t\t\t\t\t\t\t\t\t}\n\t\t\t}\n\t\t\t\t\t\t]\n\t}\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>Planking is an excellent way to strengthen your core using your own body weight. And it can be done almost anywhere! Planking also helps strengthen your abdominal muscles, giving you a well-defined and toned core and belly. This in turn improves your balance and posture. If you are new to planking, start by learning how &hellip; <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/planking-series\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Planking Series&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":2621,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2620","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=2620"}],"version-history":[{"count":14,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620\/revisions"}],"predecessor-version":[{"id":3771,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/pages\/2620\/revisions\/3771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2621"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=2620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}