This video from Howcast demonstrates several modifications to make the side plank easier or more difficult. For the most basic posture:. When comfortable with this pose, try lifting from stacked feet instead of knees. Then, you can increase difficulty and build greater stability with variations like arm reaches, or raising and lowering your hip. Hold one arm and leg up like a starfish or add a knee pull to challenge yourself further. Be sure to even out your muscle tone by completing 10 reps of each movement on both your sides.
Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle groups. These include the deltoids, glutes, quads, hamstrings, and even calves. Trainer Clinton Steenkamp advises you to:. Complete 5 steps to the right and then 5 again to the left for one set. Beginners should aim for 3 sets, working up to 5. Alternatively, Steenkamp encourages you to time 1- or 2-minute rounds, working up to 5 rounds.
This full-body exercise targets several muscle groups, including the glutes, hamstrings, abs, obliques, triceps, and shoulders. You can do this on a mat or with a foam roller. Using the foam roller is more advanced. It challenges your triceps while helping alleviate wrist strain. Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. Aim for 5 plank reps, holding each for 3 full breaths. Alternatively, time 2 to 3 minutes for each rep. Pro tip: Trainer Amy McCauley advises that a little bit of rocking is OK, but cautions to avoid any rotation or sagging in the hips.
For another move that will define your obliques, try taking the knee to the outside, pulling it across your torso. It also offers a kick of cardio. Boleslawski encourages her beginner clients to complete 7 reps and her advanced clients to do You can further challenge yourself to finish within 60 to 90 seconds. Too many individuals forget to breathe in the plank position. Plank jacks should be performed quickly, similar to regular jumping jacks.
Speaking of wimping out… Obviously, planking is a very physical challenge. But what I learned from these 14 days was I already had the physical strength to hold the pose, it was my mental strength I needed to work on. Sixty seconds is a long time to hold a static pose, especially one that engages as many muscles as a plank.
Getting to move in the other poses kept me just engaged enough with the exercise that I mostly stopped thinking about how much I just wanted to be done already. Ten additional seconds in a plank is no small feat, no matter what your starting time. To me, though, these two weeks were less about hitting a certain time on my plank than proving to myself that I really can fit in some exercise no matter how hectic my schedule gets.
How to: Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. How to: Get on all fours, and place your hands on the floor slightly wider than and in-line with your shoulders. Your body should form a straight line from your ankles to your shoulders.
Squeeze your abs as tight as possible and keep them contracted for the entire exercise. How to: In a right-side plank position, brace your abs and reach your left hand toward the ceiling. Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor.
Return to the side plank. That's one rep. How to: Keep one hand on the ground, the other up in the air. Your feet should both be on the ground, staggered, and your body balanced.
Make sure your abs are tight. Dip your hip down slowly just a few inches and come back up. How to: Start in a straight-arm or forearm plank position, hands under your shoulders and feet next to each other.
Jump your feet out to a wide V, then jump them back in again. Do as many as you can. Read this next. By: Brad Stulberg. By: Alex Hutchinson. Under Armour. Strength Training. Now You Know. Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. Customize Select the topics that interest you:. Weight Loss. Working Out. Book Swipe Shop.
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