Planks have been around forever. They are a full body exercise that uses your own body weight and gravity for resistance. Planks are the most popular exercise among people who want to strengthen their core, make their abs flatter, lose stomach fat, and make their arms and shoulders stronger and more defined. Before you can plank your way to physical perfection, however, you must start somewhere.
The following is a list of plank variations starting with beginner level variations and progressing through intermediate and finally advanced plank poses. Every athlete that has mastered planking had to start somewhere, so if you’re ready, let’s do this!
1. Windshield Wiper
Lay down on the floor and aim your legs to the ceiling – now start going side to side, but make sure not to touch the ground. This exercise will strengthen your side muscles and lower abs.
2. The roll
Lay down on your back with your legs pointed up and hands down your sides. Now, start lowering your legs down to the ground without touching it. Bring the knees back to your chest and repeat the process once again. Hold the position for 30 seconds when your legs are down. This exercise will reinforce your lower abs.
3. Mountain climbers
Put your hands on the floor and stand on your toes while keeping a straight line with your back. Now, bring the knees one by one to your chest for 30 seconds and keep the abs flexed.
4. Starfish crunch
Lay down on the ground with your legs separated and arms over your head. Now, touch the opposite foot and hand and breathe in and out deeply. Continue with the exercise for 30 seconds, then rest and repeat it again.
5. Spiderman plank
Go into a pushup position and lift one of your legs, twisting your knee to a 90-degree angle. Keep your back straight and hold the position for 15 seconds, then squeeze your abs and switch the legs.
6. Russian twist
Sit on the floor with your back at 45 degrees and put your legs on the ground or up. Now, take a weight in your hands and twist to the right side until your arms are parallel with the floor. Hold the contraction for a second, then go back to the original position and to the left side. Repeat the Russian twist for as much as you can.
7. Single leg drops
Lie on your back on the floor with your arms to the sides, then lift your legs up to the ceiling and drop down one leg after another. Keep the legs straight and make sure they’re not touching the ground when going down. Inhale and hold the position for 30 seconds, then repeat it again. This exercise will do wonders for your lower abs.