Plank Variations – Core and Abdominal Workout

Planks are a safe and effective way to strengthen the core. The core is a term used to describe abdominals and glutes. This group of muscles is responsible for stabilizing the back and providing support for the abdominals and hip muscles. I’ll explain and show you different plank exercise variations in this article.

The video demonstrates 3 options of planking, ranging from beginner to advanced. Hold each plank for 15-30 seconds depending on fitness level. Repeat the circuit 1 time through, then add more rounds for more challenges.

Plank Variations

Beginner: Kneeling plank:

Stack your wrists, elbows, and shoulders in one line.
Draw your abdominals in toward your spine.
Curl under your toes and hover your knees off the ground 2 inches. Keep your neck in a neutral position and exhale strongly.

Intermediate: High Plank:

Stack your wrists, elbows, and shoulders in one line.
Draw your abdominals in toward your spine.
Curl under your toes and hover your knees off the ground, keeping your legs straight. Keep your neck in a neutral position and exhale strongly.
Drop your hips slightly and squeeze your glutes to support the hips

Advanced: High Plank with Hip Stretch:

Stack your wrists, elbows, and shoulders in one line. Draw your abdominals in toward your spine. Curl under your toes and hover your knees off the ground, keeping your legs straight. Keep your neck in a neutral position and exhale strongly. Step forward to the runner’s lunge and alternate reaching with each arm. Try not to let your weight shift.

Conclusion

Adding a plank variation workout to your daily exercise routine will greatly strengthen your core and abdominals while increasing stamina. Also remember, if you have any type of diabetes condition, the addition of planking exercises will serve you well to manage your blood sugar levels better.

fitnesstrainer

Certified professional fitness trainer with knowledge in specific exercise programs, diet and nutrition.