20 Ways to Do a Plank – A Complete Guide
Unfortunately, many people don’t understand how much powerful planks are when it comes to building strong abs. That is because they have tried to do the plank but haven’t seen proper results.
Which would obviously make you curious, if planks are so perfect, why aren’t people getting a positive result? The answer is easy! They are doing it the wrong way.
Also read: How to get six pack for women
The way is everything when it comes to expecting good results from planks, and if you don’t get into that perfect form down with the basic plank, you can forget about the good results.
There are several ways of plank workouts for abs, let’s have a look:
1. Back plank
Put both of your hands under your shoulders and place the back of your hands pointed in the direction towards your heels. Point your toes and push out your pelvis. At the same time, you have to look upwards and make sure to keep your back straight.
2. Straight-arm back plank with bent legs
Make sure to keep your shoulders, hips and back in a straight line. The only difference with the back plank is that now you need to bend your legs with your knee. Do not let your hips lower down and do not throw back your head.
3. Pull-up knee plank
Start with the classic straight-armed plank, pull up your right knee towards your right elbow then put it down, then pull up your left knee to your left elbow. Make sure to keep your back in a straight line, whilst engaging your abs and looking in the forward direction.
4. Jumping plank
Adopt the classic straight-armed plank as your starting position. From this position, and whilst keeping a straight line, you should jump up using your legs slightly with your feet slightly more than shoulder-width apart. Make sure your knees don’t sag down.
5. Forearm Plank
Starting from a basic plank position, lower yourself in order to rest on your forearms. Keep your forearms parallel with each other and place your hands flat on the floor or clasped together if it feels more comfortable.
6. Extended Plank
Add some extra shoulder work to your basic plank by extending both of your arms in front of you and as far as you can while still managing to stay in a proper plank position.
7. Knee-to-Inside-Elbow Plank
Start with the basic plank position and slowly bring your left knee underneath and across your body, toward the inside of your right elbow. Once more, just get it as close as possible without dropping your left hip and shoulder. Repeat with the other side.
8. Side Plank Mermaid Raise
Start with a side plank position and some music with the little mermaid soundtrack. Drop your lower hip toward the floor. Then get back to the previous position and lift your hip in the upward direction as high as you can.
9. Reverse Plank Leg Raise
Start in a reverse plank with your hips lifted up and head in the forward direction. Lift one of the leg as high as possible without twisting your waist. Repeat the same process on the other side. Take it slow and easy at first and then play the game however you want.
10. Plank Jacks
Begin with a standard plank and place your legs together. Jump your feet out as if you were doing a horizontal jumping jack and then jump feet back together. If jumping is too tough, you can always start by walking your legs out one at a time. Just don’t try to add jumping jack arms, in a fight between you and gravity, gravity always wins.
11. Rowing Plank
Holding a medium-weight dumbbell in each hand, get into standard plank position. Make sure your weights have flat edges or you won’t be able to balance on them. Bend your right elbow and slowly lift it up toward the ceiling, keeping your elbow in tight by your side. Lower the weight and repeat on the other side.
12. Lowered hips side plank
Start in the basic side plank position. Slowly lower your left thigh to the floor, then return it to the previous position. You need to make sure to keep your body in the straight line.
13. Elbow plank with arm/leg lift
Challenge your balance with an elbow plank, lift your left leg up, hold, then lower down. Repeat with right leg. Do the same for your arms with both of the legs on the floor.
14. Elbow side plank
During this plank abs workout, your body should make a straight line and your abs should be tense, with your upper arm placed either on your waist or pointing upwards. Be careful to make sure your hips do not sag down. Your legs should either be placed one on top of the other or with one in front.
15. Bird Dog Plank
Begin in a standard plank. Lift your right leg straight behind you, then lift your left arm straight in front of you. Keep your body in a straight line from fingertip to toe. You’ll soon discover that this works your core and your balance in a major way.
16. Sea Witch Plank Crawl
Get into a forearm plank with both feet on a weight plate. Using your forearms, drag your body forward, pulling the plate behind you, just like Ursula pushing her tentacle body out of the ocean. Some people call this the army plank crawl, but sea witches are way more entertaining.
17. Bosu Walking Plank
Start in standard plank position with your hands on the bubble side of the BOSU. Lower to your forearms one at a time. Return back up to a basic plank. Repeat, leading with tadifferent hand.
18. Degree Bird Dog Plank
Once you have mastered the bird dog plank, try reaching your right arm and left leg out to the side, making a 90-degree angle with each limb. This plank workout for abs can be perform also.
19. Plank Climber on Slides
Place both feet on paper plates and lift up into a standard plank. Maintaining plank position without sticking your butt up in the air, bring your right foot forward toward your hands. Quickly switch your left foot forward. Alternate quickly back and forth, like you’re running in place. On your hands. Because you’re a bear.
20. Side Plank Crunches
Begin in a side plank. Push into the floor with your bottom foot and lift your top leg. Bend your knee and bring it in to touch your top elbow. Try not to lean forward or backward. Repeat on the other side.
1. Plank Exercise Routine
You’ll get much better if you practice every day, no matter what. Keep your form and really focus on your movements. If you can do a plank for 15 seconds before you lose your form then hold for 15 seconds, rest for 15 seconds and start again. 5 minutes worth of planks may take you 10 minutes to accomplish when you add in rest periods. Remember, slow and steady always wins this race.
2. Plank Exercise Benefits
- Improves core definition and performance.
- Decreases risk of injury in the back and spinal column.
- Experience an increased boost to your overall metabolism.
- Significantly improves your posture.
- Improves your overall balance.
- You will become more flexible than ever before.
- You will get mental benefits.
3. Do Planks burn belly fat?
The plank is a total tummy tone-up and is a great move for helping to improve posture and core strength, which in turn boost strength in all areas of your body. It will help shrink your waist, tone up love handles and 4. Back Plank The reverse plank exercise is an often-overlooked exercise that is great for the core. It targets the posterior muscles along the backside of the body, but when done properly, it also engages the
The reverse plank exercise is an often-overlooked exercise that is great for the core. It targets the posterior muscles along the backside of the body, but when done properly, it also engages the