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Target your core along with your legs with this plank dance challenge

Published on:29 July 2021, 10:30am IST
Plank dance is a fun but effective way of toning up your legs and losing that tricky belly fat! Here’s everything you need to know.
Grace Bains
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exercises for upper body
Are you ready for the plank dance challenge? Image courtesy: Shutterstock
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Exercises that help strengthen the core, not just make you look good, but also are key factors for overall bodily balance, performance, and mobility. Core muscles comprise pelvic floor muscles, abdomen and obliques.

Contrary to popular belief, oftentimes, static movements such as planks are a great way to engage and tone the core. While planks seem easy to perform, it is an intense exercise that tests your stamina.

Considering how intense this exercise can be, a fun yet effective way of doing it is in the form of a plank dance!

plank dance
Perfect the plank dance for toned legs! Image courtesy: Shutterstock
Here’s how to perform the plank dance

We challenge you to do this movement, and experience its wondrous results on your belly and legs for yourself:

Step 1: Start in a forearm plank position. Align the knees under your hips and your shoulders over your wrists. Press your hands into the floor and step one foot back at a time, bringing your torso parallel to the floor.

Step 2: Allow the arms to remain perpendicular to the floor with the shoulders aligned over wrists. Press your outer arms inward, forearm facing the floor, and spread your shoulder blades wide.

Step 3: Spread the chest open, draw the tailbone down, lift the thighs, and reach back through the legs. Now, Reach the head forward and gaze softly towards the floor.

Step 4: Squeeze your core, glutes, and quads to keep your hips stable. Now, extend one arm in front of you, then to the side, and then repeat with the other arm. Remember to reach to the side first and extend the arm to the front.

plank dance
Plank pose can help you get rid of belly fat. Image courtesy: Shutterstock
Here’s how plank dance will benefit you
  • This movement will help you stretch your muscles, reduce fatigue, and boost your stamina.
  • Regularly doing this exercise will enable you to increase your muscular strength, endurance, and tighten the core.
  • Your thigh muscles, back, and arms will also be engaged. Gradually, you will see these muscles getting stronger and stronger.
  • As a strong and toned core improves stability, your legs and upper body will synchronize better, when performing workouts or playing sports.
  • A strong core also helps in minimizing the impact on muscles while exercising, meaning that you will be able to do heavy thrust movements more easily.
  • Plank dance will help strengthen and tone the core muscles and is a great way to burn abdominal, side and leg fat quickly.

Core exercises, such as plank dance, let you practice ballistic movements that combine strength, cardio, and flexibility training, thereby helping you build strength, get lean and burn fat.

So ladies, get ready to have fun while burning fat!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.