Are you bored with the traditional plank? Discover 21 new types of this exercise that will make every part of your body stronger! Side, torsion, walking, plank with a romper are just some of the variants of the traditional "plank" that you should include in your training plan.
Try completely newtypes of planka , thanks to which you will diversify your training and give your muscles an additional stimulus for development.
Ordinary plank, or plank, can be modified in many ways and thus obtain new, more difficult, but also more effectivetypesof this exercise. Adding one simple movement can make planking your body part faster and more efficiently and strengthening your deep muscles.
1. Side leg plank (for abdominal and leg muscles)
Take the plank position with your arms outstretched, then bend one leg in the knee and, guiding the knee sideways, pull it as close to the elbow as possible. Put your leg back and repeat the same to the other side. Exercise alternately.
2. Plank with leg elevation (for thighs and buttocks)
Keeping your position in the plank, lift your straight leg up (toes up). Put down and raise the other leg. Repeat the exercise alternately.
3. Lateral plane (for abdominal transverse muscles)
Make a traditional plank, then lift one arm and foot off the ground and place your body sideways to the ground, resting only on your forearm and on the outer edge of the foot. The head, torso and legs stay in line. You can rest your free hand on your hip or place it alongside your body. Hold for at least 20 seconds, and once you are comfortable, gradually increase the duration of the exercise.
4. Hip rotation plank (for oblique abdominals)
Staying in the plan, twist your waist and lower your hip towards the floor, then do the same with the other hip. Work alternately, bringing your hip once or another to the ground.
5. Plank with raising hands (for arm muscles)
Make a traditional plank. Raise and extend your straight arm straight in front of you, put it back and repeat the same with the other arm.
The above-mentioned types of planes and many other variants of this exercise can be seen in the video below:
6. Toes-heel (for fine motor coordination)
Make a plank on straight arms. Raise and bend one leg at the knee (knee pointing outwards), at the same time take the opposite arm off the ground and touch the heel of the raised leg with your hand. Repeat the exercise on the other side.
7. Cross leg plank (for oblique abdominal muscles)
The exercise is analogous to the 6th one, except that you pull the knee of the bent leg under you to the opposite elbow.
8. Superman (for back muscles)
Make a plank on your forearms. Raise and stretch your right arm forward (straightened at the elbow), while taking it off the ground and lifting your left leg. Try to stay in this position for at least a dozen or so seconds, then change the side.
9. Lateral Plank with Torso Rotation (for oblique abdominals)
Make a side plank, bend your free arm and put it on your head. Twist your torso, trying to touch the elbow to the floor and return to the starting position. Perform the exercise on both sides of the body.
ImportantRemember to keep an eye on your posture when performing various types of plank: the abdomen should be pulled in, head, torso, buttocks and heels should be in one line, shoulder blades tightened, elbows perfectly under the shoulders (unless the exercise requires tearing off one limb from the ground).
10. Plank climbers (for arm muscles)
Make a traditional plank on your forearms. Staying in this position, straighten one arm, then the other, then bend your elbows again and lean on your forearms.
11. Pulsating with the leg in the lateral plane (to the outer thigh muscles)
Make a side plank. Raise your straightened leg and pulse it up and down in a slight range of motion (a few centimeters). Repeat the exercise on both sides.
12. Hip lift (for straight and oblique abdominals)
In the plank position on your forearms, move your shoulders back a little and lift your hips high up so that your body becomes an A-shape. Then lower your hips and come back to the starting position.
13. Plank with puppets (for simultaneous strengthening and burning)
Take the plank position with your arms outstretched. Extend your feet to the sides with a jump, then join them again with another jump. Repeat taking turns moving away from each other and bringing your legs together.
14. Walking plank (for arm and leg muscles)
Make a plank, leaning on your outstretched hands. Extend your right arm and right leg to the side, rest it on the ground, and supply the other arm and leg. Do the same in the opposite direction.
15. Inverted plank (for the back muscles of the arms and shoulders)
Sit on the floor. Support yourself from behind on your hands (handsstraightened elbows). Place your feet on your heels. Make sure the whole body is in one line.
16. Plank on the ball (for the sense of balance)
Have a medium-sized pilates ball ready. Rest both hands on it, placing them very close to each other. Place your feet on the tips of your toes so that your body is in a plank position.
17. Pump plank (for arm and chest muscles)
Make a plank on straight hands. Bend your arms at the elbows pointing them outwards and do a push-up. Come back to the starting position.
18. Mountain climbers (for simultaneous strengthening and burning)
Do a plank on straight arms. Alternately, quickly bring your knees to your chest and place them back on the ground in an imitation of a horizontal climb.
19. Plank on one leg (for thigh and buttock muscles)
Take a plank position and lift one leg up high (toes pointing to the ground). Hold this position for at least 10 seconds, then change the leg.
20. Star (for stabilizing muscles)
Do a side plank (you can either lean on your forearm or on a straight arm). With the other hand, raise it vertically upwards, and at the same time raise your leg up. Hold this position for 20 seconds.
21. Dumbbell plank (for arm muscles)
Take dumbbells in both hands. Place them parallel to each other on the ground, shoulder-width apart. Take a plank position with your arms outstretched, resting your hands on the dumbbell handles. On the exhale, lift one dumbbell up to your chest, then set it down. The elbows are to be close to the body at all times. Repeat alternately, lifting the right hand, then the left hand with the dumbbell.