Start in a standard Plank and with a small jump, move your feet in and out like you would for a Jumping Jack. 6. Planks are a great exercise for your core and entire body. Calorie Calculator: How many calories to lose weight? High Side Plank Knee Tuck. Quickly jump again, and bring your feet together to starting position. They seem simple, but like with most exercises, proper form is key for them to be effective. Lift your knees off the ground, and keep your forearms planted. Try This Low-Impact, Knee-Friendly Workout! © 2021 - Fitness Reloaded LLC. Aim to complete 10 repetitions with the RIGHT arm leading the movement, then repeat starting with the LEFT arm leading. Adding different variations of the plank into your training will help you to attack your midline from new angles. As far as difficulty goes, this unilateral variation with a reach-through is even more challenging. When she’s not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling. Fat & Your Body Type: Waist To Hip Ratio Calculator, Discover Your Ideal Weight: BMI Calculator, my book Flat Belly Firm Butt in 16 Minutes. This is similar to the elbow plank, only harder. Reach your top hand towards the ceiling or place it on your left hip. I’m listing them here with an order from easier (planks for beginners) to harder (planks for intermediate and advanced exercisers.). Do each type for about 15-30 seconds and increase the time gradually to 2 minutes. For optimal execution, keep shoulders over hands throughout and open right up (head included) to the side-wall. Hold this position then repeat for the other arm. 8. padding: 5px; Go down into plank position. Bad Knee? Seriously, you're the best. This exercise works well for a beginner training program. 2. }. You may also hear it called the “forearm plank.” Lay stomach down on the floor with your feet together. Try these variations.Difficulty from Easy, Normal, and Hard.Enjoy! Paleo Diet Recipes, Information, and Tips. But as you get stronger, you can continue making gains by gradually incorporating different movements and types of planks. Reverse Plank. You will strengthen your abs, arms, legs, and shoulder muscles. This exercise works well for a beginner training program. Quickly jump back to starting position and repeat. Knee Tucks or Mountain Climbers – Start in a full plank position, then engage your abdominals and pull your right knee in towards your chest, using the lower abdominals. Alternatively, you can use the arm of a sofa. Place your hands under your shoulders, and lift your body up into a plank. Plank walk-down. Form straight line from shoulders to heels. The plank exercise mainly strengthens your abs, however, your abs are not the only muscle group that will get a workout. Wide Plank. How to do a Plank: You may also hear it called the “forearm plank.” Lay stomach down on the floor with your feet together. 3. 1. The starting position is a plank on the elbows. Bring your feet back to starting position and repeat. How should you incorporate these into your workout? Plank exercise technique is an exercise that uses the muscles of nearly the entire body. Then do it again for your other side. Using the standard plank as the midpoint, this exercise involves transitioning from each of the side planks. Plank exercise technique is an exercise that uses the muscles of nearly the entire body. Then use your shoulder blades to lift your upper body one inch. Your email address will not be published. You should now be in a full plank. If you liked that article, you'll absolutely LOVE our daily newsletter -- with more recipes, workouts, and tips and tricks to be the healthiest version of yourself. In this article, we discuss why planking is important, and how to use this simple bodyweight exercise to strengthen the entire body. What is the next plank you’re going to try? 5 Plank Exercises That Work More Than Just Your Abs! Alternate for 10 repetitions on each side. Do not push your pelvis up, and do not let your hips sink down. When I was creating Exercise Bliss, the only exercise course targeting lazy people, I knew I had to do things differently. Following a restrictive meal plan and/or exercise program can help in losing the first 10 or 20 lbs. Now twist your hips to the left and then to the right. Side Plank Leg Raise. 5 of the Best Core Exercises That Won't Hurt Your Back, 7 Diastasis Recti Exercises to Heal Your Core and 7 Exercises To Avoid, 8 Exercises to Rebuild Your Core After Pregnancy (Based on Your Recovery Stage), A Fitness Trainer Shares Her Top 5 Butt Exercises That Actually Work, Instant Pot vs. Balancing on one leg, bend your other knee and bring your leg to the side. If jumping is too hard, then just step to the front and then step to the back. Get down into a plank position (see the abs section for details on the plank). Basic Plank – This is the basic plank that you must perfect before moving on to the following variations. 6. Get into an elbow plank position. It’s a small move, but it will make your core burn! In FB16, we only have sixteen minutes, so for those sixteen minutes, we want to be effective and efficient. I know that seems … 6. Start by laying on your stomach on the ground or on an exercise mat. 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