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The plank is one of the main exercises for training the entire body`s muscles, so its popularity is not surprising. However, the exercise is effective only if not only its classic version is used, but also many other variations. In this case, not only the abs are engaged, but also the hips, glutes, calves, shoulders...
Therefore, today we will select the most effective plank variations that will help get the maximum benefit from a simple exercise. Of course, you don`t have to do everything - you can choose only the most suitable options for yourself. In any case, it will be useful even if you dedicate 20-30 seconds to each exercise.
Continuation of the article
Plank variations
1. Transition to support while lying down
In the elbow position, lift one arm and place the palm where the elbow was just now. Do the same with the other arm. Straighten your arms, then return to the starting position.
2. Complicated side plank
Perform a side plank, raising the free arm upward. With the leg that is on top, make a swing so that with the fingers of the extended arm you touch the toe.
3. Knee touching the elbow
Again, perform a side plank, then put the free arm behind your head, raising the elbow upward. Now bend the top leg so that you can touch the elbow with the knee. In doing so, the hip, glute, and shoulder girdle muscles are trained.
4. Moving sideways
Perform a standard plank on extended arms. Simultaneously move the right arm and right leg to the right side. Now move the left arm and left leg to the same side simultaneously, controlling that the hips do not rise upward. The back and shoulder girdle muscles are most engaged here.
5. Tom Cruise plank
Assume a support position while lying down. Now slowly move the limbs sideways so that the arms and legs are at a greater distance. Lower the body as much as possible downward so that you almost touch the floor. Maintaining such a body position trains the shoulders and forearms, hips, calves, and abs.
6. Jumps in support while lying down
For this exercise, it`s enough to perform the classic plank on extended arms, then move the legs each to their side and perform jumps alternately to the left and right side.
7. Plank on one arm
Perform a standard plank on elbows, then place one arm parallel along the body. Return to the starting position and perform the exercise with the other arm.
8. Turns to the sides
In the standard plank position on elbows, perform body turns to alternately touch the floor with one hip side, then the other.
9. Leg raises
Perform a plank on elbows. Now straighten the leg as much as possible and lift it upward, then touch the floor with the toe and lift the leg up again. Don`t forget to exercise with the other leg from time to time to evenly distribute the load. The exercise is also useful because it excellently trains the oblique abdominal muscles.
10. Body movement forward and backward
Perform a plank on elbows. Now gently push off with the toes from the floor to move the body forward (the contact points of arms and legs with the floor remain the same). Return to the starting position and repeat the exercise. Make sure that during the training the back does not arch. Such an exercise trains the abs, calves, and biceps.
11. Crossed plank
Perform a standard plank on extended arms. Now turn the body to touch the right elbow with the left knee. Return to the starting position and do the same with the right knee. Repeat the exercise several times.
This is just a small part of the exercises that can be performed in complex with the usual plank. Be sure to try these plank variations and select those that are suitable specifically for you. Now home workouts will become more diverse and effective, so training will be much easier.
For those who are just starting to get acquainted with the plank, it would be useful to familiarize themselves with tips for beginners to avoid harming themselves and get greater benefit from the exercises.
What are your impressions when performing the plank?
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