Alright, What do you think is the most effective exercise for your entire body? There are numerous workouts that target each and every one of your muscles, but there’s none better for your stamina and endurance than planking.

If you think plank is a static exercise with little dynamics, then think again! Today I’m going to tell you about different variations of plank that will bring your exercise routine to a new level!




 Classic Plank

Let’s start with the basics and remember what the classic plank is. Lie on the floor face down, propping your upper body on your hands and your lower body on the tips of your toes. Your palms should be planted firmly onto the floor right beneath your shoulders. Keep your arms straight and don’t crane your neck to look forward — you should be facing the floor as well. Your body should form a straight line from the nape of your neck to your heels for the entire duration of the plank. Stay in this position for 30 seconds. That’s it! Perfect!

 The standard plank strengthens your core, abs, and back. As you progress, it’ll become easier to perform, so when you’re ready, increase the time you hold the position: first to 45 seconds, then to a minute, and so on until you reach 2 minutes. The same applies to the rest of the planks you’re going to read further.

Let's get Started.

1. Plank Walkdown

This variation engages not only your core but also your biceps, as well as your back and abdominal muscles. Basically, it’s a lot like pushups, only modified to make it easier for beginners. Start in the elbow plank: your lower body is on your tiptoes, but the upper body is propped on your bent elbows. Your hands should lie flat on the floor, palms down, and your forearms tense and ready for action. Now pull your right arm from the floor and place your palm where your right elbow has just been, right beneath the shoulder. Pushing yourself up with your right arm, pull your left one and do the same. You’re now in the standard plank. Now reverse the movements: first, lower your right forearm back on the floor, then your left one. Repeat for 30 seconds, gradually increasing the time as you progress.

2. Spiderman plank

The exercise is all about training your entire body: shoulders, forearms, calves, thighs, and abs. Start in the classic plank position. Slowly move your right hand and foot to the right, and left hand and foot to the left. Put them as far apart as you can, and then lower your body to the floor so that you’re kind of floating just above it. Your core should be tense by now, and your arms bent at the elbows. Try to hold the tremor in your core and hold this position for 30 seconds.

3. Side plank with foot touching

This variety is awesome for your shoulders, arms, and hips. Get into the side plank position: lie on your side, propping your upper body on the left forearm, and your feet on top of each other. Stretch your right arm up towards the ceiling. Now swing your right leg up, trying to touch the tips of your toes with the fingers of your outstretched arm. The swinging leg should be kept straight all the time! Don’t bend it at the knee, and don’t let your torso sag to the floor either. Do this for 30 seconds, then turn on your right side and do the same with your left arm and leg.

4. Knee to elbow side plank

While you’re still in the side plank position, it’s a good idea to switch to another exercise that targets the same muscles as the previous one and adds another group to them: your glutes. But, what? Exactly! Return to the side plank on your left side and put your right hand behind your head so that your elbow sticks out towards the ceiling. Now bend your right leg at the knee and crunch, reaching your knee to the elbow. Once again, make sure your core doesn’t sag to the floor. Continue doing this for 30 seconds, then turn on your other side and repeat the same with your left arm and leg.

5. Plank sidewalk

This is a light exercise to give you a little breather before the tough stuff. It targets mainly your back and shoulders. Start in the standard plank position and lift both your right arm and leg from the floor. Move them simultaneously to the right, plant back to the floor, and move the left arm and leg to the same side. Now make the same crawling movement back, starting with your left arm and leg. Make sure your pelvis doesn’t go up and keep your body in a straight line all the time. As usual, repeat the crawls for 30 seconds.


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