Planks are the rockstar of abdominal work. If you are unclear about the many benefits of the plank or if you want to ace your form, you might want to check out Perfecting Your Plank. Suffice it to say, the benefits of the abdominal plank are many! But now it’s time to open your eyes to all the different variations the plank has to offer! It’s so much more than just holding steady on your hands and feet while contracting your abs and glutes. In fact, our exercise library has more than 20 types of planks available for you to try from hands to forearms, to sides to reverse. This workout is going to take you through six great plank exercises that will be sure to leave your belly tight and your back strong!
Here’s the plan:
- For each of the following exercises, hold or perform for 30 seconds. If you are new to the plank, your holding time will be less than suggested. If you’ve been doing them already or as you improve, you might want to hold a bit longer than suggested.
- Either way, be sure to keep good form and remember to modify with your knees any time you need.
- Go through the workout twice if you can!
Plank To Single Arm Reach
A) Begin in a plank position with your shoulders over your wrists and your body in a straight line.
B) Raise your right arm and hold keeping abs tight. Repeat on the other side.
Side Plank Lift and Lower
A) Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.
B) Dip your hips down towards the mat and lift back up using your obliques and core muscles.
Plank To Balance Plank
A) Begin in a plank position with your shoulders over your wrists and your body in a straight line.
B) Simultaneously raise your right hand off and left foot off the floor, squeezing abs and glutes.
C) Return hand and foot with control and switch sides.
Side Plank Crunch
A) Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.
B) Bring the elbow on your top arm and knee on your top leg in to tap elbow and knee together, then reach both long and repeat the tap working your obliques and entire core with these crunches.
Reverse Plank
A) Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed towards your hips.
B) Lift hips and torso off the floor and gaze up towards the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Hold for 30 seconds then release to floor slowly.
Cross-Body Plank
A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Pull your right knee under your belly to touch your left elbow, then release back to start position.
C) Now pull your left knee under your belly to touch your right elbow, then release back to start position. Continue for desired number of reps. Keep abs tight and keep body in control.
Watch this quick video as I demonstrate all 6 plank variations!
1 Comment
Asia on December 10, 2016 at 11:37 AM
These moves are awesome , however I hurt my elbow at work and it hurts to do anything and i really wanna get fit . My doctor said people underestimate having a sprained muscle and it can take several months to heel and it seems that way , I wanna know does anyone havecany suggestions?