The plank is one of the most common ab exercises out there.
But don’t let its simplicity fool you.
The humdrum Plank allows you to develop more tension in the core to prevent extension.
⇡Click image above for free ab workout.⇡
⇡Click image above for free ab workout.⇡
How To Perform the Plank Properly
- Start with your forearms on the ground and your feet together.
- Bring your hips off the ground.
- At the top of the plank think about pulling your hips to your chest.
- Push away the floor pressing through your forearms.
- Hold for prescribed time.
Note: Don’t let your low back arch, or hips to sag.
You can either go for a set time. 30-60 seconds is a good starting place. Or hold for a specific number of big breaths
Once you master the basics, there are a gluttony of variations at your disposal.
Plank Variations
When you can hold a plank longer than a teen can go without checking social media updates…
it’s time to move on to more difficult variations.
One Arm Reaching Raise
If you want to make this plank variation even more challenging, add some weight.
Turn your reaching hand into a row. Attach a handle to a band or cable set at shoulder height. And row.
Note: Keep your hips level and locked in place while rowing.
Single-Arm Plank Plank
Single Leg Plank
Alternating Leg & Arm Raise
Long Lever Plank
One-off Plank Variations
Add some spice to your workouts with these riffs on the standard plank. While not exactly your typical plank, these exercises are close cousins. They are more challenging, provide your core and your brain with a different stimulus.
- Bird Dog – Adds more of an anti-rotation component to the plank.
- Bodysaw – This is a dynamic plank.
- Push Up Variations – Many are like doing a moving plank.
- Renegade Row – Combine a row with a plank.
- Slow Mountain Climbers – Fast isn’t always better.