7 Different Ways To Do The Plank
The plank is a wonderful exercise for your core as it can improve your posture and give you a breathtakingly svelte waistline.
Are you bored of doing the same old planks? You can add some zing to your otherwise boring plank workout by trying out these variations that don’t require any equipment:
1) Forearm plank
Let us begin with the standard plank. You need to lie face down on the ground with your legs extended and your elbows bent directly under the shoulders. Clasp the hands. Keep feet hip-width apart with elbows shoulder width apart. Contract abs and then push your toes to lift the body. Ensure that your forearms remain on the ground. Your body must form a straight line from your head to your heels.
2) Side Plank
From the plank position, press the right hand into the exercise mat and turn your body so that your weight is on the outer edge of the right foot; raise your left foot on top. Imagining you have a beach ball under the right side; press your upper body up and away from the ball, extend your left arm with the fingers pointing towards the sky. Tighten the lower-ab muscles of the body and support your entire core. Hold this for 60 seconds, then return to plank position and repeat the same on the left side; that is 1 rep. Do upto 3 reps.
3) Side plank crunch
These are interesting planks from Jillian Michaels. Lie down on left side with your left hand on the floor beneath your left shoulder and right fingers behind head; allow the inside of your right foot to rest on floor in front of your left foot.
Tighten your abs; push your left hand to lift body so that it forms a diagonal line from your head to your heels. Crunch forward and downwards by bringing the right elbow to the left elbow; return to the starting position. Do 10 reps. Switch sides and then repeat.
4) Resistance plank
Add a resistance band to engage your core, shoulders, and also your hamstrings. Place a band around your wrists and ankles and then form a straight-arm plank. Move your left hand and your right foot out six inches. Return to starting position; switch sides. That is 1 rep. Do upto 10.
5) Push-up side plank
Get into a low push-up position with your hands under the chest and a little more than shoulder-width apart. Keep your body straight and the core tight, press up, extend your arms without locking the elbows.
Shift your weight onto left left hand, lifting the right arm towards the ceiling. Lower down, and then repeat on the opposite side; that is 1 rep. Do twelve reps.
6) Caterpillar plank
Stand with your feet shoulder-width apart, bend forward (at the waist) and place the hands on the ground; crawl forward to plank position with your shoulders directly over wrists. Bend your elbows to lower your body towards the floor. Next push yourself back up.
Next, bend the left knee, bring it up and in towards your chest, then rotate the waist as you raise the bent left leg out until it is parallel to the floor. Return to plank position and repeat the same on the opposite side. Return to standing position.
7) One-legged plank
With one-legged plank you are challenging your balance. From a straight-arm plank, lift your right leg up and hold position. Lower down. Now repeat with left leg.
Try them out and feel the difference!
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