"Plank variations" refers to different exercises or poses that build strength and stability in your core muscles, which are the muscles in your abdomen, back, and hips. These variations can include different positions or movements while holding a plank position, like lifting one leg or doing side planks.
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As you become more efficient at it, you can start trying some advanced
plank variations which will require you to be stronger and more balanced.
Take some seated neck releases, twists, cat - cow stretches, warm the legs and connect with your core with a
few plank variations.
One of the best exercises for your core is the plank, but since we've already given you some
great plank variations earlier, we won't include them here.
In fact with all the variations, you should aim to hold the position for at least 45 — 60 seconds before you progress to the
next plank variation.
If you watch my workout videos you will notice that I do not add a lot of exercises that involve the crunch movements, but I do add a lot of
different plank variations.
The list
of plank variations is extensive but ones to try include side planks, walk - out planks, and reach - through planks.
In this video, we can see similar exercises mentioned before, but there are also a
few plank variations.
The plank is an incredible exercise for getting a strong core, but you don't just need to stick to the vanilla version - try out some of these more
challenging plank variations.
Learn a few of Harley's favorite moves from reverse lunges to
plank variations with this sweat inducing circuit, while hearing how to balance these strength building exercises with your personal routine.
Can't wait to check all of the other ones out Brie @ Lean, Clean, & Brie recently posted... Strong Arms and Plank Variation Workout
Or, try an assisted side
plank variation by returning your lower leg to the ground (knee bent) after the knee drive, Theodore recommends.
If you want to have flat abs, you should include different
plank variations in fitness plan besides crunches, sit - ups, leg raises etc..
Incorporating exercises like squats, burpees, push - ups, and
plank variations into your workout will not only help you work up a sweat in no time, you'll feel noticeably stronger within just a couple of weeks of consistent HIIT workouts.
From this video, you can
learn plank variations (such a side planks), dumbbell and stability ball exercises for abs.
The following exercises will develop greater stability around the shoulder and scapula by challenging your coordination and strength through more
complicated plank variations.
For the rectus abdominus and anterior external obliques, this would include two
frontal plank variations which involve the arms and legs.
Try this instead: Rather than strapping down and cranking out set after set of crunches, consider alternative abdominal exercises that emphasize core strength and stabilization
like plank variations.
Since we're focusing on
high plank variations (done on your hands), you could always hold the plank on your forearms to give the wrists little breathers.
Tomorrow's tabata will focus on
forearm plank variations, so if you passed on this one because of wrist issues, definitely try the next!
Filed Under: Fitness, Running Tagged With: 10 - minute Plank Workout, 1000 Rep Home Workout, 7 Ways to Make Planks Harder, At - Home Workouts, Dirty 30 Workout,
Plank Variation Exercises, Weekly Workouts
Rise up into a
side plank variation, with your bottom (left) leg straight out to the side and your top (right) leg behind you, bent at 45 - degrees for support.
I wanted to make a video with
different plank variations, because planks are one of the best ways to get abs (that aand keeping your body fat percentage low).
With that, I set some ground rules: Five minutes total, can be divided however I like, and
plank variations are welcome.
Her plank variations, arabesques, and crab jump exercises paired with cardio will have your abs looking super-sculpted in no time.
To work out like J.Lo, try
this plank variation circuit from Anderson six times a week, plus 30 to 60 minutes of cardio every day for a full - body burn.
Regardless of which
plank variation you choose, make sure to always brace your abs in and squeeze your glute muscles.
After some supermans,
plank variations, and arm extensions, you'll end the workout with push - ups and hip flexor stretches.