How to plank
How to plank Junior1078
How to Do the Perfect Plank
Plank variations
Fix common mistakes
If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment).
Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes.
Find out how to perfect your planking (no, not that kind) and fix some of the most common plank mistakes with this guide.
Plank variations
Standard plank
1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Forearm plank
This variation, one of the most common ways to perform a plank, is slightly easier than holding your body up with just your hands.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
Note: Any of the following plank variations can be performed with straight arms or in a forearm position.
Knee plank
This plank is noticeably easier to hold than the traditional straight-arm plank, which makes it great for beginners because it allows them to concentrate on form.
Resting your knees on the ground puts less stress on your lower back. Rest your knees on a rolled-up mat or towel if they feel uncomfortable on the floor.
Side plank
This variation engages your obliques (the side muscles of your core) better than a standard plank.
Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked.
You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. You can make it easier by crossing the upper leg in front of your body for additional support.
Single-leg plank
By removing one point of contact with the ground, this variation increases the demand on your core.
Position your body in a standard plank, then lift one leg toward the ceiling as far as you comfortably can without compromising your back. Keep hips parallel to the floor, then alternate legs.
Medicine-ball plank
Up the intensity by planting your hands on a medicine ball rather than on the (much firmer, steadier) floor.
Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on your core. Follow the same steps for a standard plank, but instead place your hands or forearms on the ball, directly under the shoulders.
Common planking mistakes
Collapsing your lower back
Instead of compromising your lower back by dipping your butt, engage your core by imagining your belly button pulling in toward your spine. This will help keep your torso flat and, in turn, your spine safe.
If you want to get super technical, have a friend gently place a broomstick or yardstick on your back. The top of the stick should make contact with your head, and the bottom of the stick should rest between your buttocks.
The stick should also make contact right between your shoulder blades for proper alignment.
Reaching your butt to the sky
Planks aren’t supposed to look like Downward Dog.
To really get your core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below your sternum) to bottom (directly below your belt). Just don’t dip your tush too far toward the floor.
Letting your head drop
While the focus may be on keeping your hips, butt, and back in the proper position, form isn’t just about your core and lower body in this move.
It’s important to think of your head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of your hands, which will help keep your neck in a neutral position.
Forgetting to breathe
It’s human nature to hold your breath when you’re in a strenuous position. But denying yourself oxygen can bring on dizziness and nausea, which are unpleasant at best and dangerous at worst.
Focusing too much on the stopwatch
Quality trumps the quantity of seconds ticking away. When your form begins to suffer, it’s time to call it quits. If your back starts to bow or your shoulders start to sink, take a break.
Thanks to our friends at Lululemon for outfitting our model in the Speed Tight II and Studio Racerback.
ADVERTISEMENT
Start a custom weight loss program
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
Last medically reviewed on November 9, 2014
47 Crazy-Fun Plank Variations for a Killer Core
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Charlotte Andersen — Updated on September 3, 2019
Beginner
Intermediate
Advanced
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Planks are the MacGyver of bodyweight movements: They’re super tough and great for almost any situation. They’re best known for working your core, but planks engage more than 20 muscles, including your shoulders, back, arms, legs, and glutes.
Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional situps.
To master proper form of the good ol’ basic plank, start with the beginner exercises. Practice holding each move for 30 seconds at a time, adding 15 seconds each time you work out.
Once you can hold a basic plank for a minute, move on to the intermediate and advanced variations that will transform you into a plank pro. At the very least, this will take your planking game to a whole new level and make all your Instagram followers jealous.
Beginner planks
These basic planks will form the foundation of all the other moves on this list. Get these down first. As your strength, balance, and endurance improve, move on to the more challenging variations.
1. Standard plank (high plank)
When it comes to planks, form is everything. Paying close attention to form not only ensures you’ll get a great workout but also helps protect your body from injury. Start in tabletop position, kneeling on the floor with hands directly below shoulders.
Lift knees until you’re supporting your weight on just your toes and hands (as if you’re, you know, a plank). Spread your fingers to make a wide, stable base. Line up your shoulders over your hands and heels over toes.
Hold your body in a straight line from the top of your head down to your heels. Hold your core in tight, being careful not to let your stomach sag or your back round.
2. Rocking plank
Start in a basic plank position. Rock forward on your toes until your shoulders move past your hands. Push shoulders backward until heels extend beyond toes.
Move slowly and in a controlled manner to challenge your balance, coordination, and shoulder strength. This move can be done on your hands or forearms.
3. Knee plank
If holding a basic plank is too difficult, try lowering your knees to the floor.
Keep your back straight and core tight — imagine drawing your belly button to your spine rather than sucking in your stomach. Practice holding it until you can work up to a standard plank.
4. Plank with shoulder touch
Start in a standard plank position. Reach your right hand to touch your left shoulder. Put it back down and repeat with left hand tapping right shoulder.
Even though you’re basically doing the Macarena, don’t let your hips sway from side to side as you move. If it helps, imagine a glass of water (or a margarita) resting on your back. This will keep your focus on a tight and stable core.
5. Side plank
Start in standard plank position. Bring legs together until your heels touch. Lean to your left while lifting right arm up toward the ceiling until you are balanced on one hand. Repeat on the other side.
6. Forearm plank (low plank)
Start in standard plank position. Lower yourself until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the floor or clasped together, if that’s more comfortable.
7. Reverse plank
Sit on the floor with legs extended in front of you and arms at your sides. Place hands on the floor next to your hips, fingers pointing toward your feet. Lift hips as high as you can, aiming for a straight line from chin to toes.
You may discover here that your shoulders aren’t as flexible as you thought. Just take it slow. And, you know, try not to cry.
8. TRX plank
Adjust the TRX straps so that they’re approximately 1 foot from the floor. Face away from the TRX and kneel. Place your feet in the stirrups. There’s no graceful way to do this — however you can get them in without falling on your face is fine.
Crawl forward until your body is extended and ready for plank position. Place your hands or forearms on the floor in front of you. Lift your knees so your body is in a straight line.
9. Crouching hover plank
Begin in tabletop position on hands and knees. Keeping core tight, back straight, and legs bent (at a 90-degree angle), lift knees off the floor. You are now balancing on your hands and toes. Crouching tiger, hidden abs?
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Intermediate planks
Now that you’re planking like a boss, step up your game by adding some movement and asymmetric balancing. This will not only increase the number of muscles worked but also improve your coordination and endurance.
10. Walking plank
Take your plank on the move by adding an up-and-down motion. Start in standard plank position on hands and toes. Slowly lower right arm down to your forearm, and then bring left arm down as well so you’re supported by your forearms.
Place right hand on the floor and begin to push your body back up, following with left hand. Repeat, letting your left arm lead. Sing “Following the Leader” to keep your rhythm. Ignore any weird looks at the gym — they’re just jealous.
Thanks to our plank model
Thanks
https://ift.tt/eA8V8J December 07, 2021 at 12:59AM Bodybuilding.com Forums
Plank variations
Fix common mistakes
If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment).
Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes.
Find out how to perfect your planking (no, not that kind) and fix some of the most common plank mistakes with this guide.
Plank variations
Standard plank
1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Forearm plank
This variation, one of the most common ways to perform a plank, is slightly easier than holding your body up with just your hands.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
Note: Any of the following plank variations can be performed with straight arms or in a forearm position.
Knee plank
This plank is noticeably easier to hold than the traditional straight-arm plank, which makes it great for beginners because it allows them to concentrate on form.
Resting your knees on the ground puts less stress on your lower back. Rest your knees on a rolled-up mat or towel if they feel uncomfortable on the floor.
Side plank
This variation engages your obliques (the side muscles of your core) better than a standard plank.
Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked.
You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. You can make it easier by crossing the upper leg in front of your body for additional support.
Single-leg plank
By removing one point of contact with the ground, this variation increases the demand on your core.
Position your body in a standard plank, then lift one leg toward the ceiling as far as you comfortably can without compromising your back. Keep hips parallel to the floor, then alternate legs.
Medicine-ball plank
Up the intensity by planting your hands on a medicine ball rather than on the (much firmer, steadier) floor.
Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on your core. Follow the same steps for a standard plank, but instead place your hands or forearms on the ball, directly under the shoulders.
Common planking mistakes
Collapsing your lower back
Instead of compromising your lower back by dipping your butt, engage your core by imagining your belly button pulling in toward your spine. This will help keep your torso flat and, in turn, your spine safe.
If you want to get super technical, have a friend gently place a broomstick or yardstick on your back. The top of the stick should make contact with your head, and the bottom of the stick should rest between your buttocks.
The stick should also make contact right between your shoulder blades for proper alignment.
Reaching your butt to the sky
Planks aren’t supposed to look like Downward Dog.
To really get your core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below your sternum) to bottom (directly below your belt). Just don’t dip your tush too far toward the floor.
Letting your head drop
While the focus may be on keeping your hips, butt, and back in the proper position, form isn’t just about your core and lower body in this move.
It’s important to think of your head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of your hands, which will help keep your neck in a neutral position.
Forgetting to breathe
It’s human nature to hold your breath when you’re in a strenuous position. But denying yourself oxygen can bring on dizziness and nausea, which are unpleasant at best and dangerous at worst.
Focusing too much on the stopwatch
Quality trumps the quantity of seconds ticking away. When your form begins to suffer, it’s time to call it quits. If your back starts to bow or your shoulders start to sink, take a break.
Thanks to our friends at Lululemon for outfitting our model in the Speed Tight II and Studio Racerback.
ADVERTISEMENT
Start a custom weight loss program
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
Last medically reviewed on November 9, 2014
47 Crazy-Fun Plank Variations for a Killer Core
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Charlotte Andersen — Updated on September 3, 2019
Beginner
Intermediate
Advanced
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Planks are the MacGyver of bodyweight movements: They’re super tough and great for almost any situation. They’re best known for working your core, but planks engage more than 20 muscles, including your shoulders, back, arms, legs, and glutes.
Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional situps.
To master proper form of the good ol’ basic plank, start with the beginner exercises. Practice holding each move for 30 seconds at a time, adding 15 seconds each time you work out.
Once you can hold a basic plank for a minute, move on to the intermediate and advanced variations that will transform you into a plank pro. At the very least, this will take your planking game to a whole new level and make all your Instagram followers jealous.
Beginner planks
These basic planks will form the foundation of all the other moves on this list. Get these down first. As your strength, balance, and endurance improve, move on to the more challenging variations.
1. Standard plank (high plank)
When it comes to planks, form is everything. Paying close attention to form not only ensures you’ll get a great workout but also helps protect your body from injury. Start in tabletop position, kneeling on the floor with hands directly below shoulders.
Lift knees until you’re supporting your weight on just your toes and hands (as if you’re, you know, a plank). Spread your fingers to make a wide, stable base. Line up your shoulders over your hands and heels over toes.
Hold your body in a straight line from the top of your head down to your heels. Hold your core in tight, being careful not to let your stomach sag or your back round.
2. Rocking plank
Start in a basic plank position. Rock forward on your toes until your shoulders move past your hands. Push shoulders backward until heels extend beyond toes.
Move slowly and in a controlled manner to challenge your balance, coordination, and shoulder strength. This move can be done on your hands or forearms.
3. Knee plank
If holding a basic plank is too difficult, try lowering your knees to the floor.
Keep your back straight and core tight — imagine drawing your belly button to your spine rather than sucking in your stomach. Practice holding it until you can work up to a standard plank.
4. Plank with shoulder touch
Start in a standard plank position. Reach your right hand to touch your left shoulder. Put it back down and repeat with left hand tapping right shoulder.
Even though you’re basically doing the Macarena, don’t let your hips sway from side to side as you move. If it helps, imagine a glass of water (or a margarita) resting on your back. This will keep your focus on a tight and stable core.
5. Side plank
Start in standard plank position. Bring legs together until your heels touch. Lean to your left while lifting right arm up toward the ceiling until you are balanced on one hand. Repeat on the other side.
6. Forearm plank (low plank)
Start in standard plank position. Lower yourself until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the floor or clasped together, if that’s more comfortable.
7. Reverse plank
Sit on the floor with legs extended in front of you and arms at your sides. Place hands on the floor next to your hips, fingers pointing toward your feet. Lift hips as high as you can, aiming for a straight line from chin to toes.
You may discover here that your shoulders aren’t as flexible as you thought. Just take it slow. And, you know, try not to cry.
8. TRX plank
Adjust the TRX straps so that they’re approximately 1 foot from the floor. Face away from the TRX and kneel. Place your feet in the stirrups. There’s no graceful way to do this — however you can get them in without falling on your face is fine.
Crawl forward until your body is extended and ready for plank position. Place your hands or forearms on the floor in front of you. Lift your knees so your body is in a straight line.
9. Crouching hover plank
Begin in tabletop position on hands and knees. Keeping core tight, back straight, and legs bent (at a 90-degree angle), lift knees off the floor. You are now balancing on your hands and toes. Crouching tiger, hidden abs?
GREATIST RESOURCE
Find your yoga flow
Join our 30-day series and start a yoga practice that fits your body’s needs.
Enter your email
Your privacy is important to us
Intermediate planks
Now that you’re planking like a boss, step up your game by adding some movement and asymmetric balancing. This will not only increase the number of muscles worked but also improve your coordination and endurance.
10. Walking plank
Take your plank on the move by adding an up-and-down motion. Start in standard plank position on hands and toes. Slowly lower right arm down to your forearm, and then bring left arm down as well so you’re supported by your forearms.
Place right hand on the floor and begin to push your body back up, following with left hand. Repeat, letting your left arm lead. Sing “Following the Leader” to keep your rhythm. Ignore any weird looks at the gym — they’re just jealous.
Thanks to our plank model
Thanks
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