5 Best Plank Variations

To be done for 15, 30, 45 or 60 seconds (your trainer will guide you), the 5 Best Plank Variations are a must try for those who are gym regulars. Here in India, in general, plank is very much an underrated workout. Of course, those who plank, knows how effective a full body workout it is.

Not only strengthening your core, there are about 20 muscles that get exercised while doing plank. These muscles include glutes, legs, shoulders and back. Sit ups can injure your back and overstress your hip flexors; planks take care of these problems.

Let’s now take a peek at the 5 best plank variations.

  • 5 Best Plank Variations #1: Basic Plank  

best plank variations

This is how you do it: Get down on floor and form a tabletop position, with both hands folded at elbow, and the heels on toes. Hold your core and back tight—do not allow the sagging of stomach and rounding out of your back. Your body should be in a straight line.

  • 5 Best Plank Variations #2: High Plank

 high plank

This is how you do it: Get down on floor and form a tabletop position, with both hands under your shoulders and the heels on toes. Hold your core and back tight—do not allow the sagging of stomach and rounding out of your back.

  • 5 Best Plank Variations #3: Side Plank

side plank

This is how you do it: Get down on high plank position. Turn your body on the left, and balance it on the left hand. Extend the right hand upward. Few seconds and return to high plank. Now, turn your body on the right, and balance it on your right hand. Extend the left hand upward. Few seconds and return to high plank. The heels should touch each other.

  • 5 Best Plank Variations #4: Reverse Plank

reverse plank

This is how you do it: Get down on floor. Sit with your legs extended out and hands near your hips. Fingers should point toward the feet. Now, lift your hips high, forming a straight line from your chin to your toes. Stronger your shoulders, easier would be the reverse plank. Keep trying.

  • 5 Best Plank Variations #5: Extended Plank

extended plank

This is how you do it: Get down to the basic plank position. Now, extend your left arm straight out. Hold for few seconds and return. Similar with your right arm.

Conclusion

There are many other variations but the easiest ones are these 5 best plank variations. Get used to these plank workouts till your body is ready for the not-so-easy planks.

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