For those in the fitness world, a strong core is essential for overall stability and strength. And, plank variations are the perfect way to tone your abs and strengthen your core muscles. But doing the same planks position can become repetitive and boring – so why not shake it up with some exciting variations? If you’re keen to work on that six-pack of yours or just want to target a different set of muscles within your midsection region, then this blog post will definitely get you energized! We’ve rounded up seven amazing variation planking exercises – from forearm plank jacks to side elbow crunches – guaranteed to ignite your core workout routine. Keep scrolling for all the details you need on these fantastic movements!
For fitness freaks, the plank is one of the best full-body exercises for targeting your core and improving your overall strength. There are many variations to this classic move and here we will explore 7 amazing ones that will help you strengthen and tone your abdominal area. Not only are they effective but also enjoyable – so give it a go each day and get ready to experience noticeable results!
What Are Planks
Planks are a static exercise that uses your body weight to work the core muscles in your abdomen, back, and hips. They are usually held for 20-60 seconds at a time and involve maintaining a tall posture with your arms extended in front of you and your feet planted firmly on the ground. This is an effective way to strengthen the muscles around your midsection, as well as improve posture and overall stability.
Amazing Plank Variations
Forearm Plank Jacks
Start in a forearm plank with feet slightly wider than shoulder-width apart. Jump both feet out to the side and jump them back in. Keep your core engaged the entire time.
How It Works:
- Start in a forearm plank position with your feet slightly wider than shoulder-width apart.
- Jump both feet out to the sides as far as you can, keeping your core engaged and your back flat.
- Quickly jump both feet back in, bringing them together so that they’re still slightly wider than shoulder-width apart.
- Repeat for 10-15 reps or as many as you can manage.
Side Elbow Plank Crunches
Start in a side elbow plank, making sure your hips are stacked and arms bent at ninety degrees. Lift one arm up and touch the opposite shoulder, then return to the start position. Alternate arms for desired reps.
How It Works:
- Start in a side elbow plank position with your feet slightly wider than shoulder-width apart and your arms bent at ninety degrees.
- Lift one arm up over the top of your body and touch the opposite shoulder, keeping your core engaged throughout.
- Return to the start position and repeat on the other side for desired reps.
Superman Plank
Start in a regular plank position with arms extended directly beneath your shoulders and legs outstretched behind you. Lift one arm off the ground and the opposite leg, hold for two seconds, then return to the start position and alternate sides.
How It Works:
- Begin by getting into a regular plank position with your arms extended directly beneath your shoulders and legs outstretched behind you.
- Lift one arm off the ground and the opposite leg, hovering them both in the air for two seconds before returning to the start position.
- Alternate sides for desired reps, engaging your core throughout each movement.
Plank Kick-Outs
Start in a high plank position with arms straight. Engage your core and lift one leg up, kicking it out to the side as far as possible while keeping your hips still. Return to the start position and alternate sides for desired reps.
How It Works:
- Start in a high plank position with your arms straight and core engaged.
- Lift one leg up, kicking it out to the side as far as possible while keeping your hips still.
- Return to the start position and alternate sides for desired reps.
Plank Shoulder Taps
Begin in a high plank position with arms straight. Reach one hand up to the opposite shoulder and tap it, then return to start position and alternate sides for desired reps.
How It Works:
- Begin in a high plank position with your arms straight.
- Reach one hand up and across your body, tapping the opposite shoulder with your fingertips.
- Return to the start position and alternate sides for desired reps.
Half Plank Rotations
Start in a high plank position with arms straight and core engaged. Lift one arm up and rotate it across your body, tapping the opposite shoulder before returning to the start position and alternating sides for desired reps.
How It Works:
- Begin by getting into a high plank position with your arms straight and core engaged.
- Lift one arm up and rotate it across your body, tapping the opposite shoulder with your fingertips.
- Return to the start position and alternate sides for desired reps.
Elevated Plank Leg Lifts
Start in a high plank position with hands on an elevated surface. Lift one leg off the ground and hold for two seconds before lowering it back down. Repeat for desired reps, making sure to keep your core engaged throughout each movement.
How It Works:
- Begin by getting into a high plank position with your hands on an elevated surface.
- Lift one leg off the ground and hold for two seconds before lowering it back down.
- Repeat for desired reps, making sure to keep your core engaged throughout each movement.
Plank Reaches
Begin in a high plank position with arms straight and core engaged. Lift one arm off the ground and reach it out to the side as far as possible without rotating your torso, then return to the start position and alternate sides for desired reps.
How It Works:
- Start in a high plank position with arms straight and core engaged.
- Lift one arm off the ground and reach it out to the side as far as possible without rotating your torso.
- Return to the start position and alternate sides for desired reps.
By incorporating some of these planks into your regular fitness routine, you’ll be able to achieve a stronger core and improved overall stability in no time! Whether you’re an experienced planner or just starting out, give each of these variations a try for a challenging and effective workout.
Tips And Ideas
- Make sure to keep your form in check throughout each movement.
- Start with higher reps of each plank variation before increasing the difficulty.
- Incorporate planks into other parts of your workout for a more complete exercise session.
- Try adding in planks as part of your warmup and cool down.
- Set yourself a goal to master all of these planks variations in the next month!
- Spend time each day focusing on planks and other core exercises.
- Listen to your body and adjust the intensity as needed.
- Have fun with planks by adding in music or trying different variations.
- Reward yourself for a job well done!
Planks are an incredibly effective core exercise that can help you build strength, stability and balance. Try out these planks variations to challenge your body in new ways and feel the burn! With regular practice, you’ll be able to see results in no time.
Benefits Of Doing Planks
- Improved posture: Planks help to strengthen the deep core muscles that support good posture.
- Increased strength and stability: By engaging multiple muscle groups at once, planks can help to build overall body strength and stability.
- Decreased low back pain: Strengthening the core muscles helps to relieve stress on the lower back and alleviate pain.
- Enhanced balance: Planks help to improve proprioception and balance, making everyday activities easier.
- Increased flexibility: Regular planks can help to increase flexibility in the hips, shoulders, and spine.
- Reduced risk of injury: Strong core muscles are essential for preventing injuries during physical activity.
Practicing planks regularly can help you become stronger and more stable while also aiding in reducing pain and increasing flexibility. Try incorporating planks into your routine for a challenging yet effective workout and to reap all the amazing benefits! Happy planks!
FAQs
What side plank variation is the most effective?
Side planks are great for strengthening the obliques and engaging the core muscles. To start, you can try holding a side plank for 30 seconds on each side before increasing the difficulty with one of the variations listed above.
How often should I do planks?
Planks can be done anywhere from 3-5 times per week. It’s important to give your body time to rest and recover in between planks sessions, so make sure not to do planks every day.
Planks can contribute towards weight loss goals when done consistently and combined with other forms of exercise. When done correctly, planks can help to build core strength, improve posture and balance, reduce the risk of injury, and even assist in weight loss.
Are planks good for strengthening the abs?
Yes! Planks are an excellent way to build strong abdominal muscles. When done correctly and with proper form, planks can help engage all the muscle groups of the core and help to build strength and stability.
Do planks help with back pain?
Yes, planks can be beneficial for those suffering from lower back pain. Planks help to strengthen the muscles around the spine which can help alleviate pain and reduce the risk of injury. For more tips on how planks can help with back pain, check out this article.