Plank Variations

 

Plank Variations

After I’m done weight training. I like to do 2-3 ab exercises to wrap up my workout routine. Usually one of the ab exercises that I do consists of a plank. No. I’m not talking about a flat piece of wood. The plank I’m referring to is an exercise designed to strengthen your ab muscles. Keep reading to learn what a plank is, how long you should hold it for, and see the different plank variations that you can do.

What is a plank?

A plank is a core exercise that requires you to maintain a position similar to a push up for a certain amount of time. While it primarily targets your core. Depending on which variation you do, you can target other areas of your body as well.

How long should you hold a plank position for?

It can be difficult to hold a plank for long periods of time. You can hold a plank anywhere from seconds, up to a minute, or longer. I would recommend holding a plank position for 30 seconds up to a minute and then rest for a minute afterwards. I would then repeat those steps and complete three to four sets.

Plank Variations

Once you’ve mastered the traditional plank. Try the plank variations listed below to switch up your workout routine. These plank variations are more challenging than they look. All of the videos linked below are from my Exercise Video Library.

Plank

When doing a plank you are supporting  your weight on your toes and your forearms. Be sure to keep your elbows in line with your shoulder and your body straight at all times. Hold this position for as long as you can anywhere from 30 seconds up to a minute or longer.

Reverse Plank

When doing a reverse plank you are going to start by sitting on the floor and then prop yourself up on your hands. Be sure to keep your arms in line with your shoulders and place your hands with your fingers facing toward your feet. Next raise your hips so that your body forms a straight line. Hold this position for as long as you can anywhere from 30 seconds up to a minute or longer.

Side Plank

Start by lying on your side and then support your body weight between your arm knees and feet. Be sure to keep your wrist, elbow and shoulder aligned. As well as your feet stacked together and your body straight at all times. Hold this position for as long as you can anywhere from 30 seconds up to a minute or longer.

Plank With A Side Step

Start by supporting your weight on your toes and your forearms in a plank position. Be sure to keep your elbows in line with your shoulder, your feet together and your body straight at all times. Next you’re going to extend your leg out to the side and tap your toes on the ground and then bring your foot back to where you started. Repeat this movement with the other leg.

Plank With A Twist

Start by supporting your weight on your toes and your forearms in a plank position. Be sure to keep your elbows in line with your shoulder, your feet shoulder width apart and your body straight at all times. Then you’re going to rotate your hips from side to side. Be sure to keep your core tight and engaging during this movement. 

Single Leg Plank

Start by supporting your weight on your toes and your hands in a plank position. Be sure to keep your wrists, elbows and shoulders aligned. As well as your feet shoulder width apart and your body straight at all times. Next your going to raise your leg a few inches above the ground. Pause and hold then bring your leg back to where you started. Repeat this movement with the other leg.

Single Arm Plank

Start by supporting your weight on your toes and your hands in a plank position. Be sure to keep your wrists, elbows and shoulders aligned. As well as your feet shoulder width apart and your body straight at all times. Next your going to raise your arm and touch your opposite shoulder with the palm of your hand. Pause and hold then bring your arm back to where you started. Repeat this movement with the other arm.

Plank Jacks

Start by supporting your weight on your toes and your hands. Be sure to keep your wrists, elbows and shoulders aligned and your body straight at all times. Next as if you were doing a jumping jack. You’re going to jump your legs wide and then back together and repeat. Keep your pelvis steady and do not let your butt rise towards the ceiling.

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