Would you like a stronger core – do more planks? Would you like a more toned stomach – do more planks? Plank variations are the way to go!
Planks are one of the most effective ways to work your abs and use all your abdominal muscles. There are 4 parts to your abs: rectus abdominis, internal obliques, external obliques and transverse abdomens. Not to mention they work your back, arms, hips and glutes.
The great thing with the exercises below, is there is NO EQUIPMENT needed, how great is that!? You can do these anywhere, anytime – home, office, hotel, park, you name it! NO MORE EXCUSES!
If you have weak abs or are new to exercising, please do all planks on your knees until you feel strong enough with good form to go to your toes. As you get stronger, do as many as you can on your toes and then go to your knees to complete the exercise. Feel free to do the planks on your hands or elbows, you choose. It is harder to do them on your elbows. You work more shoulders if you do them on your hands.
EXERCISES:
1. Moving planks
2. Knee tuck to opposite elbow
3. Knee to elbow
4. Opposite arm and leg extension
5. T-plank
Watch this clip from NBC for proper form and execution:
Do 10 reps on each side. Start there. As you get stronger, rest for 30-45 seconds and repeat, eventually working your way up to 3 sets. Do these exercises 3-4 times a week.
Love to hear how the exercises are working for you and if you have any questions. Have fun toning that core.
Shine Brightly,
Ali
P.S. If toning your core is important to you, you might also be interested in these side plank exercises.
