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Plank Variations

One of the most effective abdominal exercises is an isolation hold in the plank position. Plank is a great exercise because it not only strengthens your abdominal muscles but it also helps to improve your stability. When performing a plank you need to make sure your shoulders are directly over your elbows, you core is rigid and your body is in a straight line from head to toe with your head relaxed and looking at the floor. You can start by holding this position for 10 seconds and then progressively increase your time. Take a look at the photo below of one of our trainers Drew showing correct form.

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Now if you are anything like me holding a plank for much longer then 30 seconds gets extremely boring! So below you can see pictures of a variation of a plank which will increase the difficulty. To perform this variation of plank you need to extend one arm out in front of you without allowing your hips to sway. After holding that position for about 3 seconds switch arms. Continue this for anywhere between 5-15 reps each side.

To increase the difficulty even more you can chose to raise the opposite foot while extending your arm. Make sure to hit the pose for about 3 seconds then lower back to regular plank and switch sides. Once again do not be swaying side to side, your torso should stay in the same position with just your arm and leg moving.

Give these a try!