5 Effective Variations of Plank Exercise to Strengthen Your Core
Plank exercise is a popular bodyweight exercise that targets several muscles in the core, including the rectus abdominis (six-pack muscles), obliques, and transverse abdominis. Despite being a simple exercise, it can be incredibly challenging, making it an excellent choice for improving core strength and stability. In this article, we’ll explore five effective variations of plank exercise that you can incorporate into your workouts to take your core strength to the next level.
1. Standard Plank
The standard plank is the most basic variation of plank exercise, and it’s a great place to start if you’re new to the exercise. To perform a standard plank, follow the steps below:
– Start in the push-up position with your arms straight and hands shoulder-width apart.
– Lower your body down onto your forearms, keeping your elbows directly under your shoulders.
– Engage your core muscles, squeeze your glutes, and keep your body in a straight line from your head to your feet.
– Hold this position for as long as possible, without allowing your lower back to sag or your hips to rise too high.
2. Side Plank
The side plank is an effective variation of plank exercise that targets the obliques and helps to improve lateral stability. To perform a side plank, follow the steps below:
– Lie on your side with your legs straight and your feet stacked on top of each other.
– Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
– Engage your core muscles, squeeze your glutes, and lift your hips off the ground, forming a straight line from your shoulder to your ankle.
– Hold this position for as long as possible, then switch sides and repeat.
3. Plank Jacks
Plank jacks are a dynamic variation of plank exercise that targets the core, as well as the legs and shoulders. To perform plank jacks, follow the steps below:
– Start in a standard plank position, with your body in a straight line from your head to your feet.
– Jump your legs out and in, mimicking the motion of a jumping jack, while keeping your upper body stable.
– Make sure you engage your core muscles and avoid letting your hips sag or rise too high.
– Repeat for as many reps as possible, or for a set duration of time.
4. Plank with Leg Lift
The plank with leg lift is a more advanced variation of plank exercise that targets the core, as well as the glutes and hamstrings. To perform a plank with leg lift, follow the steps below:
– Start in a standard plank position, with your body in a straight line from your head to your feet.
– Lift one leg off the ground, keeping it straight and strong, while maintaining stability in your upper body.
– Hold this position for a few seconds, then lower the leg back down and repeat on the other side.
– Make sure you engage your core muscles and avoid letting your hips sag or rise too high.
5. Plank Walkout
The plank walkout is a challenging variation of plank exercise that targets the core, shoulders, and arms. To perform a plank walkout, follow the steps below:
– Stand up straight with your feet hip-width apart.
– Bend forward at your waist and place your hands on the ground, then walk them out in front of you until you’re in a standard plank position.
– Hold the plank for a few seconds, then walk your hands back towards your feet and stand up straight.
– Repeat for as many reps as possible, or for a set duration of time.
Conclusion
Incorporating these five variations of plank exercise into your workouts can help you to develop a stronger, more stable core, which can improve your overall performance in other exercises and daily activities. Remember to engage your core muscles and maintain good posture throughout each exercise, and gradually increase the difficulty as your strength improves. With consistent practice, you’ll soon be able to hold each plank variation for longer and enjoy the benefits of a stronger, healthier core.
