Planks for a solid core
Posted: Thu Nov 28, 2024 3:01 pm
Planks are an excellent exercise for building a solid core as they engage multiple muscle groups, including the abs, back, shoulders, and glutes. Here are some plank variations that can help you strengthen your core:
1. Basic Forearm Plank
How to Do It:
Start on your hands and knees.
Lower down to your forearms.
Extend your legs behind you, keeping your body in a straight line from head to heels.
Hold your core tight and maintain this position.
2. High Plank
How to Do It:
Start in a push-up position with your hands directly under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold.
3. Side Plank
How to Do It:
Lie on your side with your legs straight.
Prop yourself up on your forearm, keeping your body in a straight line.
Raise your hips off the ground and hold.
Switch sides and repeat.
4. Plank with Leg Lift
How to Do It:
Start in a basic forearm or high plank position.
Lift one leg off the ground and hold for a few seconds.
Lower the leg and switch to the other leg.
Repeat.
5. Plank with Arm Lift
How to Do It:
Start in a high plank position.
Lift one arm straight out in front of you, keeping your body stable.
Lower the arm and switch to the other arm.
Repeat.
6. Plank with Shoulder Tap
How to Do It:
Start in a high plank position.
Lift one hand to tap the opposite shoulder while keeping your body stable.
Alternate hands and repeat.
7. Walking Plank
How to Do It:
Start in a high plank position.
Lower one arm at a time to move into a forearm plank.
Push up one arm at a time to return to the high plank position.
Repeat.
8. Plank Jacks
How to Do It:
Start in a high plank position.
Jump your feet out wide and then back together, similar to jumping jacks.
Keep your core engaged and body stable.
Tips for Effective Planking
Form: Always maintain proper form to avoid strain or injury. Keep your body in a straight line, engage your core, and avoid letting your hips sag or rise too high.
Breathing: Breathe steadily throughout the exercise to maintain stability and endurance.
Duration: Start with shorter holds (15-30 seconds) and gradually increase the duration as your strength improves.
Consistency: Incorporate planks into your regular workout routine for the best results.
By including these plank variations in your workouts, you can build a strong and stable core.
1. Basic Forearm Plank
How to Do It:
Start on your hands and knees.
Lower down to your forearms.
Extend your legs behind you, keeping your body in a straight line from head to heels.
Hold your core tight and maintain this position.
2. High Plank
How to Do It:
Start in a push-up position with your hands directly under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold.
3. Side Plank
How to Do It:
Lie on your side with your legs straight.
Prop yourself up on your forearm, keeping your body in a straight line.
Raise your hips off the ground and hold.
Switch sides and repeat.
4. Plank with Leg Lift
How to Do It:
Start in a basic forearm or high plank position.
Lift one leg off the ground and hold for a few seconds.
Lower the leg and switch to the other leg.
Repeat.
5. Plank with Arm Lift
How to Do It:
Start in a high plank position.
Lift one arm straight out in front of you, keeping your body stable.
Lower the arm and switch to the other arm.
Repeat.
6. Plank with Shoulder Tap
How to Do It:
Start in a high plank position.
Lift one hand to tap the opposite shoulder while keeping your body stable.
Alternate hands and repeat.
7. Walking Plank
How to Do It:
Start in a high plank position.
Lower one arm at a time to move into a forearm plank.
Push up one arm at a time to return to the high plank position.
Repeat.
8. Plank Jacks
How to Do It:
Start in a high plank position.
Jump your feet out wide and then back together, similar to jumping jacks.
Keep your core engaged and body stable.
Tips for Effective Planking
Form: Always maintain proper form to avoid strain or injury. Keep your body in a straight line, engage your core, and avoid letting your hips sag or rise too high.
Breathing: Breathe steadily throughout the exercise to maintain stability and endurance.
Duration: Start with shorter holds (15-30 seconds) and gradually increase the duration as your strength improves.
Consistency: Incorporate planks into your regular workout routine for the best results.
By including these plank variations in your workouts, you can build a strong and stable core.