10 Variations of The Plank Exercise to Challenge Your Core
If you’re looking for an exercise that can strengthen your core, then the plank is an excellent choice. It targets the muscles in your abdomen, lower back, and hips, which are all important for stability and balance. However, doing the same old plank day after day can get dull and mundane. So, let’s explore ten variations of the plank exercise that will not only challenge your core but also spice up your workout routine.
1. Basic Forearm Plank
Begin by getting into a plank position with your elbows on the ground and forearms flat. Your body should form a straight line from your head to your heels. Hold this position for 30 seconds and increase the time as you become stronger.
2. Side Plank
Start in a basic forearm plank but rotate your body 90 degrees, balancing on one forearm and the side of your foot. Hold this position for 30 seconds on each side.
3. Knee Drop Plank
Begin in a basic forearm plank and then drop your left knee to the ground, lift it up, and then drop your right knee. Switch sides and repeat for 30 seconds.
4. Plank with Shoulder Taps
Begin in a basic forearm plank and then raise one hand to touch the opposite shoulder, and then repeat on the other side. Repeat for 30 seconds.
5. Plank Jacks
Begin in a basic forearm plank and then jump your feet apart and back together again. Repeat for 30 seconds.
6. Reverse Plank
Begin in a seated position with your hands behind your hips and your feet flat on the ground. Lift your hips off the ground and hold this position for 30 seconds.
7. Plank Knee-to-Elbow
Begin in a basic forearm plank and then bring your right knee to your right elbow, then repeat on the left side. Complete for 30 seconds.
8. Plank with Leg Lifts
Begin in a basic forearm plank, then lift one leg towards the ceiling and hold for a few seconds. Switch sides and repeat for 30 seconds.
9. Spiderman Plank
Begin in a basic forearm plank and then bring your right knee to your right elbow, then return to plank position. Repeat on the left side and continue alternating for 30 seconds.
10. Plank Up-Downs
Begin in a basic forearm plank and then push yourself up onto one hand, and then the other. Then lower yourself back down onto your forearms. Repeat this movement for 30 seconds.
Conclusion
The plank exercise is an essential part of a core workout. These ten variations provide different levels of challenge and can make your workout more exciting and exciting. Incorporate these variations into your routine and see how they benefit your muscles and improve your stability.
(Note: Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)
Speech tips:
Please note that any statements involving politics will not be approved.