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Beginner Full-Body Workout
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- Bench dip
- Arms
- Bodyweight
- Strength
- Sets: 3
Bench dip
- Primary muscle group: Arms
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Position two benches parallel to each other. Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench. Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion. Inhale as you extend your elbows up and raise your body to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 20.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Positioning: Make sure your hands are placed shoulder-width apart on the edge of the bench. This helps maintain stability and effectively targets your triceps.
- Body Alignment: Keep your chest open and shoulders back to avoid unnecessary strain on your shoulder joints.
- Leg Placement: Position your legs correctly by either bending your knees at a 90-degree angle with feet flat on the floor for beginners or extending them straight out while resting your heels on the ground for a more challenging workout.
- Elbow Movement: Lower yourself until your elbows reach a 90-degree angle, then push back up. Do not overextend as it can lead to shoulder injury.
- Smooth Control: Perform the movement smoothly and avoid using momentum. Control your descent and ascent to maximize muscle engagement.
- Breathing Technique: Breathe in as you lower your body and breathe out as you push yourself back up. Proper breathing will help you maintain rhythm and performance.
- Use of Additional Weight: For added intensity, place a weight plate on your lap. Ensure the weight is balanced and secure.
- Shoulder Health: Be cautious if you have a history of shoulder issues. Start with fewer repetitions and lighter weight to assess how your shoulders respond.
- Warm Up: Always warm up your triceps, chest, and shoulders before diving into bench dips to minimize the risk of injury.
- Progressive Overload: Gradually increase the number of repetitions or the amount of weight over time to continuously challenge your muscles and ensure growth.
Exercise overview
Exercise ID: 00012
Description: Position two benches parallel to each other. Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench. Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion. Inhale as you extend your elbows up and raise your body to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 20.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Positioning: Make sure your hands are placed shoulder-width apart on the edge of the bench. This helps maintain stability and effectively targets your triceps.
- Body Alignment: Keep your chest open and shoulders back to avoid unnecessary strain on your shoulder joints.
- Leg Placement: Position your legs correctly by either bending your knees at a 90-degree angle with feet flat on the floor for beginners or extending them straight out while resting your heels on the ground for a more challenging workout.
- Elbow Movement: Lower yourself until your elbows reach a 90-degree angle, then push back up. Do not overextend as it can lead to shoulder injury.
- Smooth Control: Perform the movement smoothly and avoid using momentum. Control your descent and ascent to maximize muscle engagement.
- Breathing Technique: Breathe in as you lower your body and breathe out as you push yourself back up. Proper breathing will help you maintain rhythm and performance.
- Use of Additional Weight: For added intensity, place a weight plate on your lap. Ensure the weight is balanced and secure.
- Shoulder Health: Be cautious if you have a history of shoulder issues. Start with fewer repetitions and lighter weight to assess how your shoulders respond.
- Warm Up: Always warm up your triceps, chest, and shoulders before diving into bench dips to minimize the risk of injury.
- Progressive Overload: Gradually increase the number of repetitions or the amount of weight over time to continuously challenge your muscles and ensure growth.
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- Squat without weight
- Legs
- Bodyweight
- Strength
- Sets: 3
Squat without weight
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.
- Average reps per set*: 32.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
- Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
- Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
- Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
- Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
- Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
- Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
- Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
- Consistency: Practice regularly to improve strength, flexibility, and overall performance.
Exercise overview
Exercise ID: 00361
Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.
Average reps per set*: 32.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
- Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
- Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
- Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
- Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
- Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
- Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
- Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
- Consistency: Practice regularly to improve strength, flexibility, and overall performance.
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- Lat pull down on machine
- Back
- Machine
- Strength
- Sets: 3
Lat pull down on machine
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
- Average per rep (kg)*: 55.79
- Average per rep (lbs)*: 123.00
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Grip Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
- Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
- Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
- Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
- Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
- Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
- Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
- Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
- Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
- Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.
Exercise overview
Exercise ID: 00103
Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 55.79
Average per rep (lbs)*: 123.00
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
- Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
- Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
- Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
- Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
- Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
- Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
- Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
- Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
- Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.
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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 3
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.40
- Average per rep (lbs)*: 55.99
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 3
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 38.03
- Average per rep (lbs)*: 83.85
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- Plank
- Core
- Bodyweight
- Strength
- Sets: 3
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:21 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
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