The different types of stretching are:

Usually this is to lift the thigh toward the torso, but in the case of sit-ups, it’s to lift the body toward the thighs. Proportionately, they are very weak compared to their antagonist muscles, the gluteus maximus, which are some of the largest and strongest muscles in the body.

They use your body weight to strengthen and tone the core-stabilizing abdominal muscles. Situps work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck.

Decline situps increase spinal flexion and work the core muscles around the torso, thighs, and pelvis. These include the rectus abdominis, obliques, and rectus femoris. They also strengthen the back, chest, and hip flexors, which are the inner hip muscles that bring the abdomen toward the thighs as you lift.

Agonist or prime mover is the rectus abdominus muscle. The rectus abdominis attaches to the ribs and pelvis and crosses over the front of the abdomen. During the crunch, rectus abdominis generates force, shortens, pulls on bones, pulling the ribcage toward the pelvis.

• ballistic stretching.
• dynamic stretching.
• active stretching.
• passive (or relaxed) stretching.
• static stretching.
• isometric stretching.
• PNF stretching.

Pull exercises target the lats, biceps, hamstrings, and other muscles that enable you to bring weight toward your body. You’ll feel these muscles kick in anytime you do pull-ups, bent-over rows, deadlifts, or biceps curls.

When performed correctly, squats are an extremely safe exercise. The primary muscles involved include the gluteus maximus, hip flexors, and quadriceps. Your abdominal muscles, calves, hamstrings, and lower back also get a good workout.

Exercises such as push-ups, shoulder presses and bench presses can also indirectly train the triceps. Body builders use isolated exercises to “target” the triceps; specifically, to train certain heads. It is important to remember that all three heads will be “used” for elbow extension exercises.

The 8 Most Effective Triceps Exercises

• Diamond Push-Ups.
• Kickbacks.
• Dips.
• Overhead Triceps Extension.
• Rope Pushdown.
• Bar Pushdown.
• Lying Triceps Extensions (Skull Crushers)
• Close Grip Bench Press.

While planks focus primarily on the core muscles in your abdominals and lower back, they also work your shoulders, chest, triceps, biceps, back and legs. Planks are an especially great exercise for people who want to develop core strength and improve posture, especially if you sit for long hours or have low back pain.

Another great at-home triceps exercise to do is a reverse plank, according to kuudose Founding Pilates and Yoga Expert, Ginger Harris. “Be sure to stretch after because triceps are tiny muscles that burn out quickly,” Harris says.

A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. “Enough is enough,” he says. “It’s just a plank.

Many experts now recommend planking over crunches or sit-ups, since planks put less strain on your spine and hip flexors. Plus, a plank will tone your back, glutes, hamstrings, arms, and shoulders at the same time.

The plank is one of the best moves for targeting your core. Stop praying: Clasping your hands in elbow plank makes the exercise easier on your abs (and can cause your shoulders to round) so unclasp your hands and focus on creating a long line with your body, shoulders and back, instead.

To make a standard Plank ridiculously hard, try the Russian Kettlebell Challenge Plank. Created by former Soviet Spetsnaz trainer and kettlebell guru Pavel Tsatouline, the RKC Plank transforms a traditional Plank into a completely different beast.

1. FOREARM PLANK. The forearm plank is slightly easier than when you’re doing a straight-arm plank. If you’re just beginning your plank journey, working on your form in this position is a great way to start.

Planks aren’t supposed to look like Downward Dog. To really get your core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below your sternum) to bottom (directly below your belt). Just don’t dip your tush too far toward the floor.

Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.

The plank is a highly effective isometric exercise that burns approximately two to five calories per minute, based on body weight.

“Basically, holding repeated holds of 10 seconds is best for the average person. But for people looking to better back health they should be doing the Big 3 [curl ups, side-plank and bird dog] every day.

Planking is excellent choice of stimulating the whole body, if you would do it every day, you burn more calories than at any common exercises for abdominal muscles such as push ups. Muscles strengthened by this exercise on a daily basis ensures burning of higher energy amount even when sitting.

30-day plank challenge Planks work to strengthen your core, meaning you’ll see improvements with your posture as well as being able to see improvement with back pain if you have it.