Fitness
Consider this your cheatsheet.
The move is a staple for good reason: Theyre challenging and certainly bring the burn to your torso.
As in: Planks count asfunctional strength training.
Theyre also ideal if you have other athletic pursuits, like running.
Read on for how to do different types of planks for a solid sweat sesh.
To begin, start on all fours in the tabletop position with your face pointing towards the floor.
check that your hands are directly below your elbows and shoulders, Kendter says.
Youll want to be in proper form to get the most benefit and prevent injury.
The goal is to form a straight line from the top of your head down to your heels.
Keep your core and back straight and pull your ribs in so that your middle doesnt bow down.
To get into it, lie on your stomach on a mat.
Everything should remain in a straight line.
Keep your back and core straight with your belly button pulled in towards the spine.
Knee Plank
4.
It strengthens the obliques and deep spinal stabilizing muscles, as well as hips and shoulders.
For these, youll start on your side.
Prop up on your bottom elbow with your hand out in front of you for balance.
The elbow should be directly under your shoulder.
Next, stack your legs and bring them together so your heels touch.
Lift your hips into the air by squeezing your core and glutes.
If you feel balanced, try lifting your top arm towards the ceiling.
Otherwise, you’re able to rest it on your top hip.
Repeat the move on the other side.
To modify, keep your bottom knee on the ground for extra support.
Reverse Plank
you’ve got the option to also switch things up with a reverse plank.
She notes they also improve glute strength, shoulder flexion and mobility, and core control.
To do a reverse plank, place your hands by your hips while seated.
Single-Arm Plank
For an added challenge, Gray recommends single-arm planks.
The benefits of these include improved balance, as well as all the aforementioned strength training perks.
From there, lift one leg horizontally off the floor and alternate.
Pro tip: Keep your face pointing down so you dont strain your neck.
Start in high plank.
Pull one knee to your chest and quickly alternate with the other knee.
Its essentially a combo of the forearm and high plank, and involves quickly alternating between the two.
Start in a high plank.
Lower onto one of your forearms, then the other, all while maintaining plank form.
Repeat and switch the arm that starts the transition with each rep.
10.
Begin in a forearm plank.
While maintaining a straight line, swivel your hips to each side.
With each dip, your hips will reach towards the floor as you keep your face pointing down.
Studies referenced:
Blasiman, A.
2018 Mar;32(1):35-46.
Epub 2018 Mar 20.
Sharrock, C. (2011).
A PILOT STUDY OF CORE STABILITY AND ATHLETIC PERFORMANCE: IS THERE A RELATIONSHIP?.
