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.
We follow this up with two weighted side
plank variations which will the sides of the stomach.
For the rectus abdominus and anterior external obliques, this would include two frontal
plank variations which involve the arms and legs.
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.
Not exact matches
Regardless of
which plank variation you choose, make sure to always brace your abs in and squeeze your glute muscles.
Below you can find a lot of
plank exercise
variations which are suggested by experts both for men and women.
Try a side
plank Try a side
plank while lifting one leg off the ground There are several
variations and again, this is one of the easier poses to perform
which will in fact prove results.
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 guy shows some more exercises you can do with a ball such as alternative
plank, standing movements, mountain climber
variation, crunch and sit up alternatives and ones
which can be used if you have not got an abdominal wheel yet.
Which are the best squat
variations for overall development Should you overload
planks and other core exercises and if so when Instability training.
The workout switches from arm moves,
which you do 12 reps of, and
plank variations,
which you hold for 45 seconds.