Plank Variations: Train Without Getting Bored

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10

Training Your Whole Body in Just Minutes a Day: Doesn't it sound too good to be true? However, this is absolutely possible thanks to the abdominal plank. In addition to helping to achieve a flat, muscular stomach, this exercise also works the arms, shoulders and buttocks. All in one simple and practical exercise, requiring nothing but your body weight. Just awesome ! It still has a considerable advantage: depending on the level of difficulty and the variations, it is suitable for both beginners and people who train regularly. And to make sure your home workouts are never boring, we'll show you the most effective plank variations that will allow you to work different muscle groups.

Cladding is one of the most recommended weight training exercises, and with good reason. This is a static exercise, the objective of which is to maintain a position of contraction for a long time to strengthen a muscle group, without making any particular movement. In addition to helping to sculpt your body, the plank and the variations of the plank also help to strengthen the back muscles and, therefore, minimize the risk of localized ailments. Done correctly, the exercise helps to permanently improve posture. You don't have to break an endurance record - it only takes 5-10 minutes a day to experience the many benefits of the board.

Plank variations to vary your workout routine

Before looking at the variations of the plank, let's first stop at the execution of the classic plank.

• To do the classic plank, stand on your forearms and toes, making sure your body is properly aligned. Contract your stomach while staying erect. And you hold on, longer and longer with each workout. You can also test the high sheathing. It consists of placing yourself facing the ground, supporting your weight on your toes and your arms outstretched, back straight.

• Walking plank is an excellent exercise for simultaneously working the shoulders, buttocks and stomach. How to execute it? Take the classic low plank position, legs apart at hip level and arms at shoulder level. Now extend your arms to shift into a high plank position. Make sure you keep good body alignment and don't dig your back. Then you have to come back to the low plank position. Bend your elbows, bringing your forearms to the floor. Then repeat. Each time you stand up, start with a different arm. Alternatively, you can try the following variation. Begin by assuming the high plank position. Then start moving sideways by simultaneously moving your right arm and leg to the right. Then repeat in the other direction and with the other leg and the other arm. Try to do 4 sets of 15 repetitions. Depending on the level of difficulty, this version of the board is suitable for beginners and more accomplished athletes.

Depending on the level of difficulty, the board is suitable for beginners and advanced athletes

• Classic board with rotation. This is an excellent example of a more dynamic cladding which, thanks to the rotation of the torso, creates a strong instability that the stabilizing muscles will have to compensate for. That said, this variation of the board is more suitable for advanced athletes. To increase the level of difficulty, light weights of 1 to 3 kilograms can be used. We always start from the classic plank position. Extend your arm towards the ceiling, drawing a semicircle. Slowly return to the starting position and repeat with the other arm. Do 4 sets of 10 to 15 repetitions per arm.

• The variations of the plank with rotation help to work particularly the lateral abdominal muscles and the buttocks. You can experiment with the following variation. Get into a classic low plank position. Lower your hips left and right, then return to the starting position. Be careful not to touch the floor and that your stomach is tight. Do 4 sets of 20 repetitions.

The plank is the most effective full body exercise ever that you can do anywhere

• The side plank is mainly focused on training the lateral abdominal muscles and the obliques. This variation of the board is ideal for those with love handles. Lie on one side, making sure your elbow is directly under your shoulder. Lift your hips off the floor, lifting them as high as possible. Your weight is supported by your forearm and the side of your foot. To increase the difficulty, lower your hips, then return to the starting position. You can also lift your leg to work on your balance.

• Side plank with arm and leg lift. Get into a side plank position. Wash your upper leg, as high as possible, as well as the arm on the same side. Remember to keep your body in a straight line, including your hips.

• The side plank variations with the knee bent are very tiring, but they are much more effective for losing weight on the stomach than the classic crunch and sit-ups. This type of exercise works the lateral abdominal muscles, buttocks and arms. Get into a side plank position and extend your upper arm. Keeping the torso stable, bring the upper knee towards the chest. Hold as much as possible, then return to the starting position. Do 4 sets of 10-12 reps per side.

• Plank on the knees. It is a variation particularly suitable for beginners who want to start gently. This exercise allows you to focus on the upper body and avoid mistakes in the lower part and lower back. Get into a classic low plank position, then lower your knees close to the ground, without touching it.

• The variations of the board to work on your balance. Get into a classic low plank position. The legs are, this time, a little more apart than the width of the hips. Place your hand on the back and hold for at least 30 seconds. Alternatively, instead of placing your hand on your back, lift one leg up.

• Board variations with shoulder touch. Start with a high plank position. Keeping your hips as stable as possible, move your right hand to tap your left shoulder. Return the right hand to its starting position, then rest the left hand on the right shoulder. Continue alternating to do 4 sets of 10 reps per hand.

• Board on chair or sofa. For this exercise, put your feet on the chair or sofa, toes pointing down, arms straight. In order to make this variation of the board more interesting and difficult, you can either bring the knees towards the chest by alternating them, or bet on the previous version with the shoulder touch.

• Plank X is a plank with legs apart. This exercise works the shoulders and back. Get into a raised plank position. Then, spread your arms and legs so that they are beyond hip width. The body being in this position, seen from above, it looks like the letter X. Contract your muscles and hold as long as possible.

• The inverted plank is particularly good for the muscles of the lower back, thighs and buttocks. Done correctly, this exercise can also help relieve back pain. Sit on the floor with your legs stretched out in front of you. Place your hands behind you. Lift your hips, forming a straight line from heels to shoulders. The shoulders should be pulled down, away from your ears.

• Reverse plank with leg lift. This is probably one of the more difficult variations of the board, but it performs incredibly well. Get into an inverted plank position and bend your legs to form a 90 ° angle. Between the thighs and calves. Stretch your right leg upward, in the same axis as your body. Return to the starting position. Repeat for the other leg.

• Board with a resistance band. Training exercises with a resistance band are enjoying increasing popularity. Put a small resistance band around your wrists, then get into a classic high plank position. Shift your left hand to the left, followed by the left leg, as far as the resistance band allows. Return to the starting position and repeat with the other hand. Do 4 sets of 8-10 repetitions per side.

• Board with jump. This dynamic variation will make you sweat a lot and burn fat. Descend into a low plank position. Contract the abdominals and put the feet under the hips while jumping. Then, jump back to return to the starting position. Do 4 sets of 10 repetitions.