If you’re fed up with your belly fat or are looking to tighten your core, planks are an effective exercise to add to your routine. The best part about it is that it has several variations, which does not make your fitness regime monotonous and helps you stay consistent. Adding to the benefits, it also helps improve your posture, boosts flexibility, and also enhances your coordination. So let’s not wait any further and jump into the many types of planks that can help you achieve chiselled abs.
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Forearm Plank
Here’s how to do a forearm plank:
Step 1: Start by kneeling on the floor. Place your forearms on the ground, with your elbows directly below your shoulders.
Step 2: Extend your legs straight behind you, so your body forms a straight line from your head to your heels.
Step 3: With your core engaged, hold the position, keeping your body as straight as possible.
Step 4: When you're ready to release the plank, gently lower your knees to the floor and relax. Increase the time as you ease into the exercise.
Side Plank
Here’s how to do a side plank:
Step 1: Begin by lying on your side, with your legs extended. Position your elbow directly under your shoulder.
Step2: Lift your hips off the ground, creating a straight line from your head to your feet.
Step 3: Stack your feet on top of each other and balance with one foot in front of the other.
Step 4: Hold the plank and maintain this position for as long as you can, with your core muscles engaged and your body aligned.
Plank Walk
Here’s how to do plank walks:
Step 1: Start with a basic plank position with your forearms on the ground and your elbows directly below your shoulders.
Step 2: With your core engaged, lift your right hand off the ground and place it on the ground where your right elbow was. Repeat this process with your left hand, moving it to where your left elbow was.
Step 3: Reverse the movement by bending your right elbow and placing your right forearm on the ground. Follow with your left arm, bringing your left forearm back to the plank position.
Step 4: Continue with the movement while maintaining a straight body line.
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Plank Jack
Here’s how to do plank jacks:
Step 1: Begin in a plank position with your forearms on the ground and your elbows directly below your shoulders.
Step 2: Simultaneously jump your feet out to the sides, wider than hip-width apart, while keeping your upper body steady.
Step 3: Quickly jump your feet back to the starting position, bringing them together beneath your hips.
Step 4: Perform desired number of repetitions, and control your breathing as you perform the exercise.
Plank Leg Raise
Here’s how to do plank leg raises:
Step 1: Get into a forearm plank position with your body should form a straight line from your head to your heels.
Step 2: Keep your core engaged and lift one leg off the ground. Raise it as high as you can while maintaining good form and squeezing your glutes as you lift your leg.
Step 3: Slowly lower your lifted leg back to the starting position, but do not let it touch the ground. Do 10 reps to start with.
Step 4: Do the same movement with the other leg and continue alternating leg raises for your desired number of repetitions.
