We all probably know and heard of planks, but what about the challenging plank variation?
Planks aren’t only for your abs and recruit your shoulder, arms, legs, and entire core. So plank-based movements help build the foundation of the actual total body strength. If you do plank regularly you will end up with beautiful results.
Why plank? First, You are not only working on a single muscle group. Second, you are working in different groups of muscles in such a way that mimics practical and real-life actions.
Are you not convinced that you can do an effective workout in 5 minutes?
Then I am sorry to say you have never tried planking.
However, I have some ideas that are my favorites and can make you believe in the power of planks.
Best Plank Variation You Should Try During Your Workout
PPT (Posterior Pelvic Tilt) Plank
Begin the plank by keeping your forearms on the ground, and then you'll need to roll your legs in such a way that the dog tucks its tail. After this, you have to pull your toes and elbows close to the ground and drag them in the middle of your body. Finally, you will have to build tension by pulling it without moving. Ensure you are squeezing the abs so hard that you cannot hold this position for more than 10 to 15 seconds.
Plank with a Reach
Begin in a plank and gradually reach your one arm to the forward or front until your elbow is even. Then bring your hand back to the ground and reach out with the other hand.
Side by Side Plank
Begin in a plank, and then you will have to twist the hips to one side. Next, focus on touching the edge of your hip to the ground, then you will have to come back to the middle before taking the other side.
TRX (Total Body Resistance Exercise) Suspended Plank
Place your feet in the TRX handles so that your body is slightly off the ground, then hold a plank position as high as possible.
The side plank with your hip drop
Lay down on your side, place your elbows directly below your shoulders on the ground in front of you. Stack your legs on top of each other, then lift your body off the bottom. Only your elbows and the side of your feet should touch the ground. Draw a straight line from your shoulders to your ankles. From there, slowly lower your hips to the ground. Go as low as you can, then try to raise them as high as possible, 10 reps on every side.
Plank Walk down
Start in a plank position on your forearms. After this, slide one of your hands backwards and place it under your shoulder. Now push up with that hand and repeat with the other hand as if you are in a pushup position and keep your hands under the shoulders. Finally, reverse the steps to lower yourself into a plank position.
The Opposite Reach Plank
From the plank position, reach an arm directly in front of you as you lift your opposite leg from the ground. Now you have only one arm and one foot on the floor. Pause for one second, place your arms and legs on the ground and reach the opposite limbs. Alternate repeat each side.
The Body saw
Take a couple of gliders, put them under your feet, and then get up in a plank position. Your arms will slowly slide into the ground since your feet are in the gliders, so your arms will slip instead of your hands moving forward. Pull your arm down until your elbow is directly below the shoulder to complete a rep.
Plank with a Row
Enter the blade position a few feet in front of the cable so that you can fully extend your arm. Pull the wire back towards your body, then open your arm further to complete a camouflage. You can move your legs shoulder-width or more wide to create a more stable base.
Walking Plank
Begin with a full plank pose with your hands directly below your arms. You will have to activate your abs and glutes to prevent any kind of injury and get the maximum benefits of your plank. Next, start shifting laterally by moving your right arm and leg together to the right.
Raise your left arm and leg to meet in the center and return to the plank position. Do it from right to left for 5 steps and left to right 3 steps. If you are a beginner, you can do 3 steps.
Alternative elbow or knee plank position
Start a full plank position by lifting your leg and pulling your knee toward the other shoulder. Push the knee back into the starting position. Make sure to tighten your glutes and abs throughout the workout.
Keep repeating on the other side to balance your stability during the workout.
Shoulder tap
Begin in a plank position modified on your knees. Tighten your abs and prevent your body from swaying and lift one arm, bent at the elbow, then cross your hand to your other shoulder. Keep doing it with the alternative side.
I have explained to you some effective plank ideas. If you follow these plank positions, you will see a massive change in your body. All this plank can help you reduce unnecessary fat and give you a beautiful shape.
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