Are you tired of doing the same old boring plank every time you work on your core? Well, we’ve got some exciting news for you – there are countless variations of the plank that are just as effective (if not more) for building a strong core. Here are 5 plank variations you need to try:
1. Side Plank
The side plank targets your obliques (the muscles on the sides of your core) and helps improve your balance. Start by lying on your side, propping yourself up on your forearm with your elbow directly under your shoulder. Lift your hips off the ground so that your body forms a straight line from head to toe. Hold this position for 30 seconds and then switch to the other side.
2. Plank with Shoulder Taps
This variation adds an element of instability to the traditional plank, making it even more challenging. Start in a high plank position with your hands shoulder-width apart. Slowly lift one hand off the ground and tap the opposite shoulder. Return to the starting position and repeat on the other side. Alternate tapping shoulders for 30 seconds to a minute.
3. Plank with Leg Lifts
The plank with leg lifts targets your glutes and hamstrings in addition to your core. Start in a high plank position with your hands shoulder-width apart. Lift one leg off the ground and hold for a few seconds before lowering it back down. Repeat on the other leg and continue alternating for 30 seconds to a minute.
4. Plank with Knee-to-Elbow
This variation targets your obliques and your lower abs. Start in a high plank position with your hands shoulder-width apart. Bring your right knee to your right elbow, hold for a few seconds, and then return to the starting position. Repeat on the other side and continue alternating for 30 seconds to a minute.
5. Plank with Reach
The plank with reach targets your back muscles and improves your posture. Start in a high plank position with your hands shoulder-width apart. Slowly lift one arm off the ground and reach it straight ahead of you. Hold for a few seconds before returning to the starting position and repeating on the other side. Alternate reaching for 30 seconds to a minute.
Incorporating these plank variations into your workout routine will not only keep things interesting but also help you achieve a stronger core. Remember to engage your abs and keep your body in a straight line during each variation for maximum effectiveness. Happy planking!
