Plank Exercises You Can Do at Home

Nancy Miller

Jul 06, 2022

However, the core isn't the only thing that gets a workout from a plank. Your framework includes your lower back, in case you forgot.) "The plank is one of the finest exercises for core training, and it also strengthens your glutes and hamstrings, maintains appropriate posture and postural control," Layoya Juice, a certified personal trainer and teacher at 305 Fitness in New York City, tells SELF.

"Planks enrich your daily life, especially if you have a desk job or sit for most of the day," said one participant. The simple plank has still another outstanding feature. You could do one anywhere—no gym necessary, Juice says.

To help you improve your plank skills and core work anywhere, anytime, Juice has prepared the below 5-minute plank workout. You may perform it after a full-body exercise or whenever you need a short strength program that doesn't require a lot of space or time.

Some days, we could all use a brief planking workout to get our body moving and muscles functioning, correct?

Forearm Plank

An ordinary plank looks like this. Lie face down with legs outstretched, elbows bent, and precisely beneath shoulders; hands flat on the floor. Stride forward with elbows at shoulder width while you do this.

Tuck your toes in and lift your torso off the floor with your forearms while keeping your hands on the ground. You should make a straight line from shoulders to heels. Hold for 30 to 60 seconds.

Straight Arm Plank

When performing this plank, keep your shoulders stable as well. Start on all four limbs with wrists beneath shoulders and toes on the floor. Then, step one foot back and then the other while you work your abs and straighten your legs.

Use your hands to push the floor away from you. You should construct a straight line from shoulders to heels. Continue for 30 to 60 seconds.

Side Plank

This variant on the standard plank exercise dials up the fire on your obliques, or the muscle on the sides of your stomach, while still targeting your deep core muscles. Start laying on the right side, hips, knees, and feet stacked.

As you contract your right obliques and elevate your hips toward the sky, place your right hand on the floor and press it away from you. Lift left arm toward the ceiling, making a T with arms. You should make a straight, diagonal line from your shoulders to your heels. Continue for 30 to 60 seconds, then swap sides.

Dolphin Plank

This article teaches how to work out your back and shoulders and do a modified plank. Unlike a conventional plank, the dolphin plank allows you to use your forearms for balance instead of your wrists, reducing the stress on your wrist joints. The following exercise is shown below. You may have sultry arms with this comprehensive exercise.

Side Plank crunch

Not your average crunch or side plank—but a combination of the two. Start on your right side in a straight-arm side plank with your knees, hips, and feet stacked and your right shoulder piled precisely over your right wrist.

Place left hand behind head. Bow through the left side to twist up and over to the left, forcing the left knee toward the elbow. While retaining a left hand behind the head position, slowly return to a side plank. Switch sides after 30 seconds or 8-10 repetitions.

Plank Knee Tap

This exercise strengthens both the rectus abdominus (six-pack) and transverse abdominus (those muscular that wrap around your torso like a corset) (those muscles that wrap around your torso like a corset).

Start in a forearms plank, feet hip-width, elbows shoulder-width apart and immediately beneath shoulders. Form a straight line from shoulders to heels. Lower both knees toward the floor while keeping your hips firm and your pelvis slightly tilted forward.

Afterwards, straighten your legs again and press your heels into the floor. For a total of 10-12 repetitions, you should aim for 30-60 seconds of repetitions.

Caterpillar Plank

This makes your plank workout more exciting as you stand and work down to the floor—step one foot in front of the other. Lean forward at the waist and place your hands on the ground.

Walk out hands to a plank stance, shoulders exactly over wrists, and make a straight line from shoulders to heels. Draw your right knee toward your chest while keeping your hips aligned with your shoulders.

Return to the plank position after a little interval. Replicate from the other side. Once you've done that, bring your hands back to your feet and stand up straight. Start again at the beginning. Go for 30 to 60 seconds or 8-10 repetitions.


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