The plank is a great exercise for targeting and strengthening your core muscles. When done correctly, it can help you build a strong and stable core, improve your posture, and even aid in preventing injury. If you’re looking for ways to challenge your core and take your plank workouts to the next level, then look no further. This blog post will provide you with the 5 best plank variations to help you sculpt your core and add some variety to your workout.
1) Standard Plank
The standard plank is one of the most popular and effective core exercises. This exercise helps strengthen and stabilize your core muscles, improve posture, and prevent back pain. It is also relatively easy to perform.
To do a standard plank, start in a push-up position on your hands and toes. Make sure your arms are shoulder-width apart and that your hands are directly below your shoulders. Your body should form a straight line from your head to your toes. Hold this position for 20-30 seconds, keeping your abs tight and your back flat.
For a more challenging version of the standard plank, lift one leg up off the ground and hold it up for 10-15 seconds before switching to the other side. You can also incorporate arm lifts by alternating between lifting one arm at a time or both arms at once.
The standard plank is an excellent exercise for those looking to strengthen their core. With practice, you can gradually increase the amount of time you hold the plank and add in more challenging variations.
2) Reverse Plank
This variation of the plank is perfect for targeting your core, as well as your glutes, shoulders and upper back. To get into this position, start by sitting on the ground with your legs straight out in front of you and your palms flat on the ground directly under your shoulders. Then, lift your hips off the floor while keeping your body in a straight line from shoulders to feet. Hold this position for 30-60 seconds and repeat 2-3 times. This variation not only strengthens your core but also helps to improve posture. Make sure to keep your chin tucked and your neck in a neutral position throughout the movement.
3) Side Plank
The side plank is one of the best plank variations to target your core and work on your balance. To perform a side plank, start by lying on your left side with your legs extended and your elbow directly underneath your shoulder. Lift your hips off the ground until you form a straight line from your head to your feet. Engage your abs and hold for 30-60 seconds. Switch sides and repeat. You can make the side plank harder by lifting the top leg and holding for an extra few seconds. Make sure to keep your hips in line and your back straight to get the most out of the exercise.
4) Spiderman Plank
The Spiderman plank is a great core-strengthening exercise that can also be used to improve balance and stability. This variation on the traditional plank requires you to start in the standard plank position, then as you move into each plank position, you will lift your knee and bring it in towards your elbow. This move targets your obliques and helps to build strength in the side of your core.
To do a Spiderman Plank, start in the standard plank position. Place your hands shoulder-width apart and your feet hip-width apart. Your body should form a straight line from your head to your toes. Engage your core by tightening your abdominals.
Then, lift one leg off the ground and bring it in towards your elbow. As you do this, make sure to keep your hips still and square, making sure not to let them rotate. Once you have touched your elbow with your knee, pause for a few seconds before returning to the starting position and repeating on the other side.
To increase the difficulty of the Spiderman Plank, hold each side for longer periods of time or lift your top arm up for an added challenge. The Spiderman Plank is a great way to work on building your core strength, balance and stability. Make sure to keep your form strict and avoid any swaying or rotation in order to get the most out of this exercise.
5) Pilates Plank
The Pilates Plank is a great variation to add to your core-strengthening routine. This variation emphasizes the lower abdominal muscles, as well as your back and shoulder muscles. To perform the Pilates Plank, begin by lying face down with your elbows bent at 90 degree angles and your hands under your shoulders. From there, slowly press your body up until it forms a straight line from your head to your toes. Engage your core and keep your neck relaxed. Hold for 10-30 seconds and then lower your body back to the starting position. As you become more experienced, you can increase the difficulty of this exercise by raising one arm and one leg off of the floor at the same time.
