The plank is an exercise for those who are always busy and can not allocate a couple of hours to visit a fitness club. Plank exercises are good not only for your abs but also for your shoulders and buttocks. You should pay attention to the technique of this exercise. The plank is a static exercise, that’s why it does not imply any unnecessary movements. It is important to understand that you will see the result very soon but only if the exercise is performed correctly.
If you are bored with an ordinary plank there are many variants of this classic exercise. By modifying the plank you will be able to work on almost all the muscles of your body, just try: Flexed Knee Hip Extension, Inverted Hip Extension With Push-up, Thoracic Extension with Hollow Hold, Diagonal Knee Pulls, Double Leg Hop & Float and Knee Slides. Perform this workout three times and take half a minute pause between these exercises.
#1. Twisting Side Plank
- Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
- Place your left arm behind your head, and inhale to prepare.
- Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more. Return to starting position, and then switch sides to complete one rep.
#2. Side Plank
- Start on your side with your feet together and one forearm directly below your shoulder.
- Contract your core and raise your hips until your body is in a straight line from head to feet.
- Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.
#3. Plank with Alternating Leg Lift
- Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart.
- Your body should form a straight line from your shoulders to your ankles, and your core should be braced.
- Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air. Hold for two seconds, then lower your foot. That's one rep.
#4. Jack Planks
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
#5. Reverse Plank
- Start by sitting on the floor with your legs out in front of you. Put your hands on the ground palms down just behind and outside your hips. Then push up and lift your body until it forms a straight line from head to toe.
- Keep your arms and legs straight and brace your abs. Just as with every type of plank, don’t let yourself droop. If you can’t hold the position for 30 seconds, try supporting yourself on your forearms rather than with straight arms at first. A saggy plank is of no benefit at all.
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