7 Plank Exercise Variations

Plank Exercise

Often times when we dread doing a particular workout, it means that we aren’t good at it. And practice makes perfect. So why not do a whole plank exercise? I know what you’re thinking. “Girl, you must be out of your head.” Well, maybe a little, but I can promise you will be feeling strong the next day. And you will get through this. I am here to walk you through every step of the way. If you rather watch, I’ll post my video down below once it is filmed! So, let’s get started. Remember, always consult your physician before starting any physical activity.

 

Elbow Plank

Instead of using your arms to lift your body, you can use your forearms. This is super helpful when you need to give your wrists a break. Stay in plank position, but come down on your elbows. Make sure they are aligned straight with your shoulders. You can also ball your hands into a fist to prevent wrist pain discomfort even more. Hold this position for 30-60 seconds. 

 

Side Planks

Lay on one side of your body with your forearm holding you up. Keep one leg on top of the other while engaging your core. This really works to define the sides of your core. Hold each side for 30-60 seconds.

 

Plank With Leg Lifts

Start off by getting into plank position. You can also modify any of these variations with an elbow plank instead of a full plank. Raise your right leg and slowly tap it to the floor, then your left leg while keeping your back as straight as possible. Repeat this for 30-60 seconds.

Push-To-Plank

Get into a normal plank and lower your body by lowering one arm at a time to your forearms. Extend one arm at a time as you come back up to plank position and hold for one count. Repeat this for 30-60 seconds.

 

Reverse Plank

Start by sitting on the floor with your legs stretched out in front of you. place your hands directly under your shoulders and press up. Lift your hips as high as you can while keeping your core muscles tight. Hold this pose for 30-60 seconds.

 

Shoulder Tap Plank

Start in a neutral plank position. Cross the right arm and tap the opposite shoulder and do the same motion with the left arm. Keep your shoulders and hips parallel to the floor. Repeat this for 30-60 seconds.

Full Plank

Start out in a push-up position with your hands planted on the floor. Then, press your toes into the floor while squeezing those glutes. Your weight should be evenly distributed throughout your entire body. (don’t lock knees) Keep your back and neck in a straight, neutral position. Hold this for 30-60 seconds. 

 

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Peace & Love,

Heather

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