The basic plank is a great exercise. This is where your forearms and toes are on the floor with your butt down, your body straight and your pulled shoulder blades down. It’s really quite a difficult exercise. However, eventually you will be able to hold it for at least 60 seconds with no problem. When that occurs, you need to challenge yourself and do a better plank. Here’s some ways you can add to your plank starting with the easiest
Side Plank with Elevated Feet
Grab a box or two to give you the elevation you need. You need to watch that your butt does not drop, and that you keep your shoulder blades pulled back and also down. You also need to make sure that you do not tilt and keep your upper shoulder pointing straight at the ceiling.
Plank with Elevated Feet
You will need your Swiss ball for this one. Raise your feet to increase the load on your plank. You can make it harder to do the plank just by placing your feet on your Swiss ball.
Plank Raising Your Opposite Arm, Leg
Start with your normal plank. Then raise one leg, then raise one arm. To progress and complete the plank, attempt one arm and the opposite leg.
Swiss Ball Rollout
This is considered one of the top ab exercises for stability and for your looks. Begin with your knees placed on the ground and your fist placed on the ball. Begin to roll out, but you need to keep your back straight when you are extended. You are going to feel this one the next day. Keep your form and try for 10 reps.
Front Plank and Row
You put yourself in the stand plank position, then with your shoulders in the right position you pull a cable towards your chest. Hold it for a few seconds before you return to your start position. Keep your form and try for 10 reps. Don’t forget to change sides.
Side Plank and Row
As with every side plank, your body appears straight when viewed from above and that your butt does not droop. Now, once your form is good you need to pull the cable towards your side. 10 reps is a good goal.
Now you are ready to up the ante and make your plank harder. While you are at it, why not add an HGH supplement like Genf20 Plus that can help you lose body fat and gain lean muscle.
Planks look so easy but they are really the most effective low impact exercise that you can do. Thanks for showing us these different versions of it, I will add them to my routine.
The plank is a relatively new exercise on the scene that seems to be gaining in popularity. It looks easy to do, but if done correctly, it’s really not all that easy. You can really feel the effects of a properly done plank exercise.
I like to do planks in the morning as it gets me a really good muscle burn to start my day off with. The plank is one of the most effective core exercises you can do and even with a bad back, it can be done properly and effectively.
I’m beyond committed to working out. I did a bikini fitness contest this past year. We did planks and they are a lot more difficult than I thought, but a good part of the workout routine!
I really want to see if my girlfriends can do this with me. Great demonstrative video, though. It looks OK to do. 🙂 We shall see, Angelica. We shall see.
– AF