Planks are one of the most effective exercises you can do. Why? Because they strengthen your core and shoulders and require a small time investment in your part.Also offer the possibility to achieve substantial results in a relatively short span of time.
Building a powerful core does not have to be about doing 239 variations on the crunch. Instead, you can begin to see definition in your abs with just one simple move: the plank. But unlike the standard crunch, the plank has the additional advantage of working your arms and front side body, too.
Here are 6 Plank Exercises To Do At-Home :
Lie facedown with legs extended and elbows bent and directly under shoulders; palms flat on the ground. Place feet hip-width apart, and elbows shoulder-width apart. Engage your abs, then tuck your toes to elevate your body (forearms stay on the bottom; press the ground away from you with forearms). It is best to form straight line from shoulders to heels. Hold for 30 to 60 seconds.
Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 15 to 30 seconds.
Start standing, feet together. Bend forward at the waist and place hands on the floor. Walk out hands out to a plank position, shoulders directly over wrists, and forming a straight line from shoulders to heels. Keeping your hips in line with shoulders, draw right knee in toward chest. Pause, then step it back to plank. Repeat on the left side. Then walk hands back toward feet and roll up to stand. Repeat from the top. Go for 30 to 60 seconds or 10-15 reps.
Plank Knee Twist
Start in a straight arm plank, shoulders directly over wrists and forming a straight line from shoulders to heels. Keeping shoulders steady, twist lower body to the left, bringing right hip toward floor.Then twist lower body to the right, bringing left hip toward floor. Next, pull left knee in toward right elbow. Pause, then step it back to plank. Finally, bring right knee in toward left elbow. Pause, then step it back to plank. Continue alternatining hip twists and diagonal knee pulls. Go for 30 to 60 seconds or 10-15reps.
One Leg Plank
Start in a straight arm plank shoulders directly over wrists, feet hip-width apart or slightly wider. Form a straight line from shoulders to heels. Lift right leg up and hold for a few seconds. Then place it back down. Repeat with left leg. Continue alternating for 30 to 60 seconds or 10-15 reps per side.
Side Plank With Twist
Start in a side plank on your right forearm, shoulder directly over elbow, with shoulders, hips, and feet stacked. Press through your right forearm to lift hips. Extend left arm toward the ceiling. Scoop your left arm underneath your body, rotating just your shoulders toward the floor. Extend left arm back up, re-stacking shoulders and repeat. Go for 30 seconds or 10-12 reps, and then switch sides.