Planks work out your entire body.
Planks strengthen various groups of muscles across your body. This includes the abdomen, thighs, buttocks, chest, shoulders, thigh, calf, and the list goes on. Planks give a workout to the entire body, all with no extra equipment. Here are some plank variations that you can include about in your workout routine to make it more interesting.
1. The Classic Plank
Lie on your stomach with your legs outstretched and feet slightly apart. Keep your forearms flat on the floor and lift your hips, making your body parallel to the floor from shoulders to heels. Ensure that your buttocks are not raised. Now hold the position for as long as possible.
2. Plank With Hip Lifts
Start in the classic plank position. Squeeze your abs and lift your hips upwards, keeping your back straight. Hold to a count of five and repeat.
3. Side Plank
After a brief rest, turn on one side. Continue to keep your legs stretched and lift your hips with your weight balanced on the forearm that is resting on the ground. Again, hold the position to the count of 10.
4. Spiderman Planks
For this exercise, start in the classic plank position. Now fold your right knee and bring it towards your shoulder, as though trying to climb a wall like Spiderman. Return to starting position. Repeat this with legs alternating, and hold the position to the count of five each time.
5. Walking Plank
Start in the push-up position. Ensure that your feet are slightly apart as it gives you better balance. Now move your hands one after the other to your left as if you are walking with your hands. While doing this, keep your feet firmly fixed in the same spot. Move your hands back to your starting position. Now walk your hands to the left side and back to original position. Do this at least three times on each side.
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6. Yippie Plank
Begin in the sideways plank position, with your weight on your left forearm and foot. Now stretch your right arm and foot into the air, as though you are shouting ‘yippie!’ Repeat this about five times on each side.
7. Side Plank With Crunch
Begin in the sideways plank position with your weight on your right forearm and foot. Place your left hand behind your head. Now, start to bend your left knee and try to touch it to your left elbow. Repeat this on each side about 12-15 times.
8. Side Plank With Oblique Crunch
This is like the previous variation, except you will be touching the opposite knee to your elbow. Start in the sideways plank position with your weight on your right forearm and foot. Instead of keeping your feet stacked, bring your right foot forward and shift your weight to your left foot, so that your right foot is free. Place your left hand behind your head. Now, bring your right knee upwards to meet your left elbow. Repeat this about 12-15 times before switching sides.
9. Plank With Arm And Leg Lift
Start in the push-up position. Lift your right arm and left leg off the floor as high as you can while maintaining your balance, and return to the starting position. Repeat this a minimum of 10 times, while alternating sides.
10. Plank Jacks
This involves adding a jumping jack to your plank routine. Start in the push-up position with your legs close together. Now, keeping your hands in the same position, jump and spread your feet wide apart. Jump again and return to the starting position. Continue for at least half a minute. You can increase the time slowly until you reach five minutes.