The plank is one of the best moves for targeting your core. In fact, it’s a total-body exercise that helps sculpt toned arms, shoulders, and legs as well.
The possibilities to vary a plank are endless; just use your imagination. But if you want to target your trouble spot, here are 12 types of planks that can replace a gym membership.
1. Plank walk-down
Target: biceps, back muscles, and abs.
How to do it:
The starting position is a plank on the elbows.
Remove your right hand from the floor and put your palm on where the elbow was (under the shoulder). Do the same with your left hand.
Move up as much as you can. Return to your starting position.
2. Side plank toe touches
Target: shoulder and hip muscles.
How to do it:
The starting position is the side plank on one elbow with the other arm out vertically.
Move your straight leg up and try to touch your toe. Don’t bend the leg.
3. Side plank knee-to-elbow
Target: Aside from the muscles that worked in the previous exercise, the buttocks come into play here too.
How to do it:
The side plank is your starting position.
The upper hand should be moved behind the head so that the elbow is facing up.
The lower leg’s knee should touch the elbow.
4. Tom Cruise plank
Target: forearms and the shoulders, the calves, the hips, and abs.
How to do it:
The classic plank is the starting position.
Slowly move your hands and legs as wide as you can.
Lower your body as much as you can as if you were soaring above the ground.
5. Walking plank on straight arms
Target: back muscles and shoulders.
How to do it:
The classic plank is the starting position.
Take one step to the side with one hand and one leg. After that, move the other 2 to the same side.
Return to the starting position. Control the pelvis: don’t let it move up.
6. Side jumps on straight arms
Target: hips, buttocks, and calves, along with the back muscles.
How to do it:
The starting position is the plank on straight arms or elbows.
Put your legs together and do jumps from side to side.
7. Plank on one arm
Target: shoulders.
How to do it:
The classic elbow plank is your starting position.
Put your second arm along the body.
Repeat with the other arm.
8. Side-to-side plank
Target: back muscles, buttocks, and hips.
How to do it:
Start in the classic plank.
Lean the pelvis so that one hip touches the floor.
9. Lifting legs
Target: abs, buttocks, and back.
How to do it:
The classic plank is your starting position.
Straighten the leg at the knee, bend the foot, and lift it.
Touch the floor with your toe and lift your leg again. Change legs.
10. Sliding back and forth
Target: calves, biceps, and abs.
How to do it:
The elbow plank is the starting position.
Push away with the toes so that the body moves forward, parallel to the floor.
Return to the starting position. Make sure you control your abs and don’t curve your back.
11. Rotating plank
Target: back and legs.
How to do it:
The classic plank is the starting position.
Rotate the body while moving, trying to touch the left elbow with the right knee.
Do the same with the left knee and the right elbow.
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