Variations of the basic plank

The plank is a popular and very effective ab exercise. It is effective b/c you are resisting movement instead of creating it thus isolating the muscles. The plank also engages the stabilizing muscles, which often get overlooked. Since this may be something your muscles are not used to doing the body will adapt to the change, and you will see results. Your whole body gets a workout  as well -arms and legs help stabilize. The inner muscles (transverse abdominusinternal obliques) are also getting stronger. The plank aids in gaining strength and stability for the core and the rest of the body. Let’s look at some different ways of doing the plank:

Beginners

1. modified plank – both knees or one knee on floor

2. basic plank – both knees off floor

3. side plank- static or moving /knee on floor

4. Quadriped–  arm and alternate leg off floor (ex.  left arm/right leg off floor)

More advanced moves

1. Basic plank – knees off floor

2. side plank – static or moving – feet stacked or staggered

3. gravedigger

4. plank with forearms on stability ball

5. plank with feet on overturned bosu

Here is a great article to learn more about the benefits of the plank: http://www.livestrong.com/article/500440-what-does-the-plank-exercise-benefit/
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3 thoughts on “Variations of the basic plank

  1. Pingback: Don’t worry about your “lower abs” – they don’t exist! « gofitmoms

  2. Pingback: Monday Workout « onlyhalfcrazy

  3. Pingback: Steps to losing the “pooch” after baby « gofitmoms

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