4 New Planks You Must Add To Your Workout! Flat, Strong Core & Belly!

The Original Plank,

  • Start out by getting into a push-up position.
  • Your shoulders, elbows, and wrists must be in a straight line.
  • Your body should form a straight line from your shoulders to your ankles.
  • If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt.
  • Pull your belly button to your spine and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut.
  • Hold this position without rounding or hanging through your back. Keep all of your muscles activated.

 

  1. MODIFIeD PLANK
    • This modification can be performed for both regular and sphinx plank if you are having trouble with the original motion.
    • Instead of performing the exercise with your legs straight, bend your knees and place them on the ground so that they help support a portion of your body weight.

Add These Planks!

  1. Sphinx Plank

  • Start out by getting into a push-up position, but bend your elbows and rest your weight on your forearms instead of on your hands.
  • Your shoulders and elbows must be in a straight line.
  • Your body should form a straight line from your shoulders to your ankles.
  • If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt.
  • Pull your belly button to your spine and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut.
  • Hold this position without rounding or hanging through your back. Keep all of your muscles activated.2.  ExteNDeD PLANK

    Once you have mastered the plank and feel like you have no difficulty holding a regular plank for 1–2 minutes, it might be time to change a variable and make the plank more difficult. The extended plank is very challenging and should only be executed once you can hold a regular plank.

    This modification can be performed for both regular and sphinx plank if you find the original too easy.

    • Place your weight on your hands or elbows, depending on your plank.
    • Walk back with your feet, extending your plank, positioning your elbows in line with your ears. Your hands will now be farther out than your head— and farther out means the plank will be harder!

 

            3. PLANK ReACH-over

 
  • Start out by getting into a push-up position.
  • Your shoulders, elbows, and wrists must be in a straight line.
  • Your body should form a straight line from your shoulders to your ankles.
  • If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt.
  • Pull your belly button to your spine and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut.
  • After you feel stable, reach over with your right arm behind your back and at the same time kick up your left leg, touching the two while keeping maximum stability.
  • Go back to the plank and hold this position without rounding or hanging through your back. Keep all of your muscles activated.
  • Then continue to reach over the opposite arm and opposite foot.

   4. Side Plank

  • Start by lying on your left side with your knees straight.
  • Prop your upper body up on your elbow and forearm.
  • Make sure that your elbow and shoulder are in line.
  • Keep your abdominals and core tight and engaged.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders.
  • Breathe deeply for the duration of the exercise.
  • Hold this position for 30 seconds (or as directed). That’s 1 set.
  • Turn around so that you’re lying on your right side and repeat.

 

 5. Plank Switches

  • Start off by getting into a plank position with your arms completely straight and wrists, elbows, and shoulders aligned.
  • Your body should form a straight line from your head to your ankles.
  • Lift one foot off the floor and jump (or step, for a modification) your leg forward and outside of your arm on the same side.
  • Don’t change the plank position the rest of your body is in as you move your leg.
  • Ideally you should have enough mobility to bring your foot up by the arms, with a 90-degree angle in your knee.
  • As you begin to jump or step the leg back, simultaneously bring up the opposite leg, stepping the foot to the hand.
  • Alternate back and forth swiftly while maintaining your posture.

 6. And don’t forget the beloved Side Plank!

  • Start by lying on your left side with your knees straight.
  • Prop your upper body up on your elbow and forearm.
  • Make sure that your elbow and shoulder are in line.
  • Keep your abdominals and core tight and engaged.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders.
  • Breathe deeply for the duration of the exercise.
  • Hold this position for 30 seconds (or as directed). That’s 1 set.
  • Turn around so that you’re lying on your right side and repeat.

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