To do a plank properly, start by lying face down, placing your forearms on the floor with your elbows directly under your shoulders. Stretch your legs out behind you, ensuring you maintain a straight line from your head to your heels while engaging your core muscles.
Planks incorporate elements of Pilates, yoga, and stretching, and don’t require much space. They are an isometric exercise aimed at strengthening your core, helping you burn many calories without consuming much of your time. You can also experiment with different variations like the side plank or the one-legged plank.
Remember a few key points when trying plank variations:
Planks mainly focus on building core strength, which offers several benefits such as enhanced stability and balance.
The forearm plank is often seen as the standard plank position, while the straight-arm plank resembles the top part of a push-up and involves stabilizing your shoulders. A side plank targets your obliques, which are the muscles on the sides of your abdomen, while also engaging your core.
To perform a side plank, get into position by following the typical plank form. The dolphin plank is a bit easier due to the use of forearms, reducing wrist strain. A side plank crunch combines aspects of both crunches and side planks for more impact. The plank knee tap targets your “six-pack” muscles. The caterpillar plank starts from a standing position, making the exercise more dynamic.
A twisting knee plank is like a slower version of a mountain climber, but with added twists. Using a resistance band during a plank can further work your shoulders and upper body stability alongside your core. The one-legged plank demands extra core strength and brings your back muscles into play, helping with stability.
Adding motion to planks, like push-ups, makes them dynamic exercises that strengthen your chest and abs. Enhance your inner thighs and obliques with a side plank that includes an inner thigh raise or try a variation with added upper-body rotation. Incorporating a dumbbell or a jump can increase the challenge for your core stability.
Balancing on an unstable surface, like a ball, increases the difficulty and requires your core to work harder. Keeping good posture is crucial for engaging your abs during this type of plank; this involves pressing into the ball with your forearms, squeezing your glutes, and engaging your legs.
Typically, planks are safe exercises. However, if you have existing medical conditions, consult with a healthcare provider to ensure planks are suitable for you. Planks effectively strengthen your core and can also work other parts of your body, like your arms and glutes. With various modifications available, you can easily do them at home. Variations like straight-arm planks, side planks, one-legged planks, plank knee taps, and jacks are popular. If you experience any lower back pain during planks, it’s best to stop and seek advice from a healthcare professional.
