Plank exercises, primarily strengthens your core, and its helps to reduce back pain. It works on your glutes, hamstrings, improves posture and balance too.
In this article, I have put together five plank variations for a stronger core like never before.
#1. Commando Plank
For a commando plank, begin in the standard plank position resting on hands and toes with a neutral spine, abs drawn in, neck long.From there, lower down to one forearm at a time and then back up onto your hands. Repeat on each sides for 30 seconds, three sets.
#2. Plank Jacks
Plank jacks may help strengthen the muscles of the core.Plank and plank variation exercises activate all the core muscles, including the rectus abdominis, transverse abdominis, and obliques. They also activate the muscles in the hips and back.
#3. Side Plank
The Side Plank primarily strengthens the obliques, which are located next to your abs on both sides of your body.However, this is a full-body exercise that also trains the muscles in your hips, chest and shoulders. Do this for 3 or 4 rounds with 30 seconds rest in between. Increase the duration with time.
#4. Plank with Arm/Leg Lifte
Get to a high plank position, lift one leg, hold, bring it down and switch. Similarly, you can lift one arm at a time. For advanced training, you can lift the alternate leg and hand at the same time, hold and switch. Begin with 30 seconds, increasing the duration with the increase in your stamina.
#5. High Plank/Straight Arm Plank
Keep your hands directly under the shoulders. Start in a push up position. Ensure that your head to toe is in one straight line, contract your abs and squeeze your butt. Begin by holding for 30 seconds, taking it up to a minute or more.
How many times a week can I do plank for abs?
The plank is the perfect isometric exercise for building abs. Add them to your routine three times per week or just get on the floor at home and knock them out daily. You will find that you have a flatter, more toned stomach in mere weeks.
This post has really cleared things up for me.