Plank is simple and one of the most effective exercises that strengthen and stabilize the entire body. In a short span of time, you can achieve remarkable results at home without any equipment. Despite crunches being a usual abdominal exercise, planks play a vital part in building muscle and strengthening your core. Try planks if you hope to acquire six-packs as it improves stability, maintains mobility, and reduces injury. They are nicer and lenient than push-ups; it is very much alike to extended push-up pose without moving the body weight up or down. They are super tough and known for working your core. It also involves more than 20 muscles, including back, arms, legs, shoulders, and glutes. Planks are one of the efficient exercises that help to keep your tummy tight and core strong.
Plank Variations to Build Your Core
There are several plank versions, and not everyone can nail them at the beginner level. You have to become a pro at basic level exercises, and then gradually, you can try the difficult versions.
1. Standard Plank
- Get on the floor in a push-up position.
- Bend your elbows and rest your weight on your forearms.
- Keep your feet together and straighten your legs by balancing your weight on toes.
- Brace your abs and keep your body in a straight line from head to toe.
- Breathe slowly.
- Hold on to this position from 30 seconds to 2 minutes. Don’t hold for more than 2 minutes.
2. Straight Arm Plank
- Get on the floor in a push-up position.
- Keep your arms straight.
- Keep your feet together and straighten your legs by balancing your weight on toes.
- Press the floor with your hands.
- Brace your abs and keep your body in a straight line from head to toe.
- Hold on to this position for 30 to 60 seconds.
3. Knee Plank
- Start in the standard plank position.
- Bend your knee and touch them to the floor.
- Keep your face straight.
- Hold on to this position for 30 to 60 seconds.
4. Plank Knee Tap
- Start in the standard plank position.
- Keep your hips steady and bend your right knee toward the floor.
- Straighten the right knee and bend your left knee toward the floor.
- Repeat for 30 to 60 seconds.
5. Single Leg Plank
- Start in the standard plank position.
- Lift your right leg in the air and hold for few seconds.
- Bring the right leg back down and lift your left leg in the air.
- Repeat for 30 to 60 seconds.
6. Plank Walk Down
- Start in the standard plank position.
- Push up your body from the ground with one arm at a time.
- Then return to the starting position.
- Repeat for 10 to 12 reps.
7. On The Ball Plank
- Balance your body weight by placing your forearms and chest on the stability ball and your toes on the floor.
- Lift your chest off the ball, and only forearms should support your body weight.
- Brace your abs and keep your body in a straight line from head to toe.
- Hold on to this position for 30 to 60 seconds.
8. Side Plank
- Lie on your right side with knees straight and upper foot stacked on top of the lower foot.
- Put your right elbow in line with your shoulder.
- Place your left elbow on your hip.
- Lift your hips until your body forms a straight line from your shoulders to ankles.
- Hold on to this position for 60 seconds.
- Repeat for the left side.
9. Side Plank Leg Lift
- Start in the side plank position.
- Brace your core and raise your left leg as high as you can.
- Lower the leg and lift it again.
- Do 10 reps.
- Switch to your left side and repeat.
10. Side Plank Toe Touches
- Start in the side plank position on your right with the other arm out vertically.
- Lift your left leg up and try to touch your toe; do not bend the leg.
- Lower the leg to the original position and lift it again.
- Do 10 reps.
- Switch to your left side and repeat.
11. Side Plank Crunch
- Start in the side plank position on your right.
- Move your left hand behind the head so that the left elbow is facing up.
- Bend through your left side to crunch up and lift your left knee in toward elbow.
- Slowly return back to the starting position.
- Do 10 reps.
- Switch to your other side and repeat.
12. Side Plank Leg Swings
- Start in the side plank position on your right.
- Lift your left foot up for few inches and swing your leg from front to back.
- Continue swinging for 30 seconds.
- Switch to your left side and repeat.
