Planking is- hands down – one of the best ways to put your core to the test.
Unfortunately, it can quickly become one of the most boring.
Planks offer a safe, challenging, and effective way to train both the core and many other muscles.
These include the shoulders, pectorals, biceps, triceps, glutes, quads, hamstrings, and more.
The best part is you can do it anywhere, it does not take special coordination or equipment, and there are countless ways to vary it.
With a series of quick tweaks, you can transform the humble plank into a whole array of new muscular challenges to finally build those
six-pack abs you’ve been after.
1. Knee Plank: This plank builds strength and
stability in the core muscles, including the back and deep layers like the transverse abdomin. This is a great starting place if you’re
coming back from an injury or extended time away from physical activity. Start on all fours. Place your forearms parallel to each other
on the floor, with your elbows directly below your shoulders. Gently walk back your knees until your torso
and upper legs form a straight line from your knees to your shoulders. Engage your core and your glutes to hold this
position for as long as you can. Keep your neck in line with your spine, and
your hips level and square. No arching, sagging or tilting. Is plank a regular part of your workout? Tell us quickly down below in the comments
section!
2. High Plank: This is a great exercise for beginners. It requires you to place your palms on the ground instead of the forearm, making it easier. It works on muscle groups such as the core, hips, legs, arms, and shoulders. Start sitting on your knees and place your
hands on the ground shoulder-width apart, with your arms straight directly underneath your shoulders. Put your legs behind you to get into a push
up position. Make sure your weight stays on your hands and toes. Engaging your core, focus on abdominal muscles and hold for 30 to 60 seconds, depending on your strength.
3. Forearm Plank: If a high plank is too tricky or you want to adjust and try a modification, go for the forearm plank. To get into it, lie on your stomach on a mat. From there, rest your body on your bent forearms with legs out straight behind you, toes tucked in. Keep your forearms on the ground while the rest of your body lifts. Your elbows should be right underneath your shoulders.
Everything should remain in a straight line. Keep your back and core straight with your belly button pulled in towards the spine. Do it for 30 seconds at first and then increase the timing.
4. Reverse Plank: Like other plank variations, the reverse plank also strengthens the core and tones muscles. But, at the same time works different muscles
such as the lower back, quads, glutes, and the abductor. Sit on your butt, legs straight in front of you. Put your hands on the ground at your sides,
fingers forward. Now push up until your arms extend and make sure they’re below your shoulders so your body forms a straight line. Brace your abdominal muscles and hold the position for 30 – 60 seconds.
5. Rocking Plank: Incorporating a rocking plank helps build a stronger core, will flatten your stomach, and increase mobility. Get into a normal position with your forearms
slightly shorter than shoulder-width apart and below your chest. Keep your back straight and maintain a straight
line from your head to the heels. Make sure your weight stays on your hands
and toes only. Now tighten your core and slowly move your upper body forward by rising higher onto your toes until your shoulders cross the fingertips. Then slowly move into the opposite direction to get back into the starting position. Do this for as long as you can.
6. Side Plank: Once you get used to standard planks, try a side plank, an excellent exercise for working the sides of your core. This type of plank is unilateral and great for the back in general. It strengthens the obliques and deep spinal
stabilizing muscles, as well as hips and shoulders. For these, you’ll start on your side. Prop up on your bottom elbow with your hand
out in front of you for balance. The elbow should be directly under your shoulder. Next, stack your legs and bring them together
so your heels touch. Lift your hips into the air by squeezing your core and glutes. If you feel balanced, try lifting your top
arm towards the ceiling. Otherwise, you can rest it on your top hip. Repeat the move on the other side. To modify, keep your bottom knee on the ground for extra support.
7. Star Forearm Plank: This is an advanced variation of the Side Plank. It targets your core, glute, abductor, external
and internal obliques, and biceps. Lie down on your right side, and hold your upper body up by placing your elbow and forearm on the floor perpendicular to your upper arm, with the palms flat on the floor. Keep your legs straight, with the left foot on top of the right. Lift your hips and then raise your left leg towards the sky. Raise your leg as high as you can and try to hold your big toe with your raised arm. If you are not flexible enough to hold your toe in your hand, it is okay. Just raise it as much as you can and hold the position. Repeat on the other side as well.
8. Rolling Plank: The rolling plank is a strengthening and cardio exercise, excellent for your hips, waist, core, and arms. This move can be done on the arms or forearms. It targets your core, glute, obliques, shoulders, biceps, and wrist flexors and extensors. Start in the forearm plank position. Lift your right arm and twist your body on the left into a side elbow plank. The difference here is that you do not stack
your feet on each other. Just turn and come to the forearm position again, and then turn to the other side. Without losing your balance, keep turning
from side to side. The movement will be something like this – left to center to right and back to center. Do 20 rolls for one set.
9. Plank with Oblique Crunch: Plank with oblique
crunch is an intense move for your obliques and abdominals. You can do it on a mat or use a bosu ball. It's great to target your core, glute, obliques, shoulders, lower back, and biceps. Get into a standard plank position and tighten your abs. Bend your left knee, turn it to the side and
touch your elbow with it. Squeeze your left obliques. Straighten your leg back and repeat with the other leg. Repeat 15 times on each side to complete one set. Rest for 25 seconds and repeat 2 more times.
10. Plank With Leg Lift: Starting in a full plank position on your hands, keep your hips steady and abs engaged as you lift one leg up, squeezing
your glutes on that side. Hold for a second, and then switch to lift
the other leg. The legs don’t have to lift very high, instead think about reaching them back and further away from you. Alternate for 10 repetitions on each side.
11. Plank Jack: There’s a jumping motion in this variation that brings dynamic movement to the plank—and an added cardiovascular
challenge. Start in a high plank with your palms flat
on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists,
legs extended behind you, and your core and glutes engaged. Jump your feet out to the sides and back in
like jumping jacks. Keep your hips stable as you jump your feet
in and out. Continue until you’re tired. Apart from planks, another great exercise
to add is squats.
12. Plank Up-Down: Start in a high plank with
your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your
wrists, legs extended behind you, and your core and glutes engaged. Lower your right arm down so that your forearm
is on the floor. Then, do the same with your left. You should now be in a forearm plank position. Place your left hand back on the floor to
extend your arm, and follow with your right, so that you end back in high plank. That’s 1 rep. For the next rep, start by lowering your left
arm and following with your right. Do 2 sets of 10 reps each.
13. Lateral Plank Walk: Start in a high plank
position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked
directly above your wrists, legs extended behind you, and your core and glutes engaged. Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank
position as you move. This is 1 rep. Do a set in one direction, and then repeat
the same number of reps in the opposite direction. Try doing 3 reps on each side for best results.
14. Reach Plank: Start in a forearm plank with
your palms flat, hands shoulder-width apart, shoulders stacked directly above your elbows,
legs extended behind you with your feet together, and your core and glutes engaged. This is the starting position. Reach forward with your right hand and tap the floor in front of you. Return your forearm to the starting position. Reach forward with your left hand and tap
the floor in front of you. Return to the starting position.
This is 1 rep. Do 2 sets of 10 reps each. While planks are great for strengthening your core and abs, there are other exercises that you should be doing regularly, if you want to tone your whole body. These workouts are great for helping you lose weight in a short time.
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