I wanted to switch up my normal upper body routine this week so I decided to add in
some plank variations for a fun and challenging workout.
Not exact matches
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.
Plank and crunch
variations, push - ups and squats will make you stronger and prepare you
for increased mileage.
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.
Still,
for best results, researchers recommend replacing the static
plank with its more challenging
variations.
«After you can
plank for two minutes, it's time to attempt more advanced
variations.
This advanced
variation of the
plank not only creates a greater challenge
for your core, but also forces your chest and shoulders to pick up some of the load.
I honestly haven't done crunches in a looooooong time, the only thing i do
for abs (and when i do this, it's not to specifically target abs but more of a total body exercise) is the
plank and
variations of it.
For example, check out all the different
plank variations that I use.
Below you can find a lot of
plank exercise
variations which are suggested by experts both
for men and women.
Though I usually yield caution when using fancy ab equipment, as a fitness trainer I also know that there are only so many
variations of crunches and
planks; the last thing we want is
for exercise to become repetitive and non-challenging.
For a more advanced
variation, start in a high
plank position.
From this video, you can learn
plank variations (such a side
planks), dumbbell and stability ball exercises
for abs.
If you're looking
for some of the most effective ab exercises, try these
plank exercise
variations.
There are several
variations of this exercise and if you go straight into a
plank position your abs will be burning up and begging
for mercy.
Side
Planks and
Plank variations — shift your weight to your right arm and leg and reach
for the ceiling with your left arm and again, hold
for 30 to 60 seconds and alternate sides.
For the rectus abdominus and anterior external obliques, this would include two frontal
plank variations which involve the arms and legs.
So, we asked Rubin
for some
plank variations to keep your mind occupied and your waistline working.
While Bret's article offers a comprehensive selection
for strength exercises, we want to choose
plank variations which incorporate limb motion in the particular area we wish to develop.
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.
And like the other exercise
variation posts (Burpees,
Planks, Squats), I will leave you with a challenge
for sharing the push - ups...
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.
This is great
variation if you want to work your obliques, starting with one knee bent
for beginners and moving to hip pulses
for the more advanced side
plank.
This
variation (which we've decided to call the squeeze
plank) sticks to the elbow
plank form, but adds in a full - body isometric contraction, which means it's a serious workout
for your whole body from head to toe.
This however, is a great
plank variation — try it out
for a real challenge!
Summary The Suspension
Plank Rope Climb is a
variation on traditional rope climbing that is excellent
for advanced trainees.
However, once you can hold a
plank for 60 seconds, try some harder
plank variations.
Some
plank variations to try are side
planks (good
for the obliques), walk - out
planks, and
planks with an arm or leg lift.
As you probably know
plank and its
variations are the best strength training exercises
for the core.
Which are the best squat
variations for overall development Should you overload
planks and other core exercises and if so when Instability training.
But you can certainly test with any of the other
variations, like the ones in this program here: 30 Days to a 5 Minute
Plank and Rock - Hard Abs, and this workout here: The 5 Minute
Plank for Core Strength, Stability, and Rock - Hard Abs.
This is one
variation of
planking, an exercise that has become widely popular
for its proven effectiveness in tightening and strengthening your entire core.
Push, pull, lunge,
plank, rotate, hinge, squat — a handful of foundational movements combine
for endless
variation and personalization of workouts.
The workout switches from arm moves, which you do 12 reps of, and
plank variations, which you hold
for 45 seconds.
Available in three beautiful colors, each large format 9x48
plank fuses different wood look pieces together
for incredible
variation and statement style.