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Extended Wall Plank

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Extended Wall Plank

Extended Wall Plank Exercise: Strengthen Your Core and Improve Stability

Are you looking for an effective exercise to strengthen your core and improve your overall stability? Look no further than the Extended Wall Plank exercise. This challenging move targets your abs, back muscles, shoulders, and glutes, all while enhancing your balance and stability. In this comprehensive guide, we will break down the Extended Wall Plank exercise, discuss its benefits, and provide step-by-step instructions on how to perform it correctly.

Benefits of the Extended Wall Plank Exercise

The Extended Wall Plank exercise offers a plethora of benefits that make it a popular choice among fitness enthusiasts. Here are some key advantages of incorporating this exercise into your workout routine:

1. Core Strengthening

The Extended Wall Plank exercise primarily targets your core muscles, helping to strengthen and tone your abs and obliques. By engaging your abdominal muscles and stabilizing your body, you will develop a strong and defined core.

2. Back Muscle Engagement

In addition to working your core, the Extended Wall Plank exercise engages your back muscles. This helps improve your posture and spinal alignment, reducing the risk of back pain and injury.

3. Shoulder Stability

During the Extended Wall Plank, your shoulders are put through a challenging isometric hold. This exercise helps develop stability and strength in the shoulder joints, reducing the risk of shoulder injuries.

4. Glute Activation

As you hold the Extended Wall Plank position, your glute muscles are also engaged. This exercise helps tone and strengthen the glutes, contributing to a firm and shapely rear.

5. Improved Balance and Stability

The Extended Wall Plank exercise requires a great deal of stability and balance. By consistently practicing this exercise, you will improve your overall balance, which can have positive effects on your daily activities and athletic performance.

How to Perform the Extended Wall Plank Exercise

Follow these step-by-step instructions to properly perform the Extended Wall Plank exercise:

Step 1: Find an Open Wall Space

Locate a clear space on a wall that is free from any obstructions. Stand with your back against the wall and ensure that you have enough space to fully extend your body.

Step 2: Position Yourself

To begin the Extended Wall Plank exercise, position yourself facing the wall and place your hands on the wall at shoulder height. Your palms should be flat against the wall, and your fingers should be pointing upwards.

Step 3: Step Back

Take a step back from the wall, maintaining the position of your arms and hands. Ensure that your feet are hip-width apart and your body is in a straight line from head to toe.

Step 4: Engage Your Core

Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body throughout the exercise.

Step 5: Hold the Position

Maintain this position for as long as you can, aiming for a minimum of 30 seconds. Focus on your breathing and keep your muscles engaged throughout. Gradually increase the duration as you gain strength and improve your stability.

Tips for a Successful Extended Wall Plank Exercise

To make the most out of your Extended Wall Plank exercise, consider the following tips:

  1. Start gradually: If you are new to this exercise, start with shorter durations and gradually increase the time as your strength and stability improve.

  2. Maintain proper form: Keep your body in a straight line from head to toe, and avoid sagging or arching your back. This will maximize the benefits of the exercise and reduce the risk of strain or injury.

  3. Breathe deeply: Focus on breathing deeply and evenly throughout the exercise to promote relaxation and stability.

  4. Work on progression: Once you have mastered the basic Extended Wall Plank exercise, challenge yourself with variations such as lifting one leg, performing knee tucks, or incorporating arm movements.

Incorporating the Extended Wall Plank Exercise into Your Routine

To reap the maximum benefits of the Extended Wall Plank exercise, aim to include it in your regular workout routine. Here are some suggestions on how to incorporate it effectively:

  • Perform the Extended Wall Plank exercise two to three times per week, gradually increasing the duration as you progress.
  • Combine it with other core-strengthening exercises such as planks, Russian twists, or bicycle crunches for a well-rounded core workout.
  • Consider adding it to your warm-up routine to activate your core and stabilize your muscles before more demanding exercises.
  • As you become more advanced, incorporate additional challenges such as stability balls or resistance bands to increase the difficulty level.

Conclusion

The Extended Wall Plank exercise is an effective and versatile move that targets your core, engages your back muscles, and enhances your stability and balance. By incorporating this exercise into your routine, you will strengthen your core, improve your stability, and reduce the risk of injuries. Remember to maintain proper form, start gradually, and challenge yourself as you progress. So, get ready to boost your core strength and stability with the Extended Wall Plank exercise!

Keyword: Extended Wall Plank exercise, core strengthening, stability, balance, step-by-step instructions, benefits, proper form

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