5 Variations Of The Plank For Strong Abs
Circuit training is one of the best ways of exercising hard but in a short period of time. We love this method of working out as it fits in with a busy schedule but really does produce results. This one for example is a routine that starts from the traditional plank position, but then moves onto 4 variations to work different parts of your core.
1. Traditional Ab Plank
Duration: 30 seconds
Start with a traditional ab plank. Your elbows should sit directly under your shoulder joint, forming a 90°angle with the ground. Maintain a flat back and neutral spine, and don’t let your butt droop.
Hold for 30 seconds and immediately move on to exercise 2.
2. Side Plank with Knee Tuck
Reps: 10 per side
Shift your body onto your left side with your body propped up on your left forearm and feet staggered. Form a straight line with your torso and don’t let your hips sag.
Without moving the top half of your body, brace your core, and pull your left knee into your belly button. Kick it back out to start and complete 10 reps.
Once you’re done, flip over, and repeat for 10 reps on the right side. Immediately move on to exercise 3.
3. Plank with Leg Raise
Reps: 10 per side
Rotate back down into traditional ab plank position. Brace your core, contract your butt, and raise your right leg up as far as possible without hunching your back.
Complete 10 reps with the right leg, 10 with the left leg, and then immediately move on to exercise 4.
4. Elevated Side Plank
Duration: 20 seconds per side
Twist back up into left side plank position with your feet stacked. Raise your right hand into the air so that your body forms a “T” and hold for 20 seconds.
Repeat 20 seconds for the right side and immediately move on to exercise 5.
5. Plank with Arm Reach
Duration: 10 per side, or failure
Rotate back down into traditional ab plank position for one final set. With your back flat and core tight, raise your right arm and extend it out in front of your face as far as possible.
Hold for .5 seconds, bring it back down to the floor, and continue for 10 total reps.
Repeat 10 reps with the left arm — DONE.
Credit // leanitup