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10 Plank Variations You Should Try If You’re Tired Of The Standard Plank

10 Plank Variations You Should Try If You’re Tired Of The Standard Plank

Ready to build tight core muscles and reveal a washboard stomach? Look no further than the humble plank exercise. You can forget about performing hundreds of crunches, risking a back or neck injury in the process. Planks have an incredibly low risk of injury and actually help to improve posture.

Better yet, there are countless plank exercise variations to work your muscles harder as your strength progresses. Almost all variations work your midsection, abdominals, obliques, and deep core muscles. Many place secondary tension on arms, shoulders, back, glutes, and even hamstrings.

Ready to chisel out a mighty midsection? Start working your way through these 10 plank exercise variations.

Plank Exercise Progression:

  • Hold plank positions for 20-60 seconds
  • Repeat 3 times with 1 minutes break between each set
  • Push yourself to go 5-10 seconds longer each session
  • When you can, perform a variation for 60 seconds
  • Once you can perform a plank variant for 60 seconds, move on to the next variation
  • Perform workouts 3-5 times per week

1. Plank Jacks

Adding jacks significantly increases the engagement of your abdominal muscles during this exercise. They should be performed from the straight-armed plank position.

Purposefully tighten your core and keep your back in line. Plank jacks should be performed between 20-40 times before moving on to the next plank variation!

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2. Caterpillar Crawl Plank

This move is best performed on a hard and smooth surface using a small towel to reduce friction. Assume the straight-armed plank position with the towel beneath your feet. Begin by crawling forwards then backwards with your arms.

Remember, keep your core tight! This plank exercise will also work your shoulders and triceps!

3. Spiderman Plank

Begin the plank with your forearms parallel to the floor. Draw one knee towards your elbow, getting as close as you can without compromising your body position. Then, push your heel back towards its starting position before repeating on the other side.

There’s no twisting or bending during this exercise, and try not to let your foot touch the floor! Perform between 10-20 times per side and you’ll really feel your abdominals burn!

4. Side Plank

Side planks put greater emphasis on the obliques and deep core muscles. It’s a smaller group of muscles so this move quickly becomes tough. Build up to 30 seconds on each side with a quick transition.

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Keep your body, head, and neck naturally in line while performing this move. Place your other hand on your hip and squeeze your hip muscles to straighten your posture.

5. Decline Plank

This is similar to the regular plank, but with your feet elevated to place greater tension on your upper abs. You could use any secure object, such as a bench, sofa, or table.

Remember to keep that back straight and continue to breathe naturally.

6. Ball Roll Out Plank

This balancing act will greatly stimulate the abdominal and core muscles through stabilization. Begin in the forearm plank position on the ball and push your arms forward to roll the ball slightly. Hold this position for up to 60 seconds, then carefully roll it back.

Find a position that best engages your abs and midsection and remember to breathe naturally.

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7. Leg Lift Plank

From the standard plank position, raise one of your legs behind you while keeping your body parallel to the ground. Hold this position for up to 30 seconds before switching to the other leg for a further 30 seconds.

Keep your body alignment in check and stay parallel with the floor throughout this exercise.

8. Leg and Arm Lift Plank

This is a tougher plank variation performed much like the previous leg lift plank, except you must also lift your opposite arm!

Again, it’s essential to keep a horizontal back during the entire exercise. Try doing 30 seconds on each side.

9. Leg and Arm Side Plank

While in the side plank position, raise both your top arm and leg into the air as high as possible. Support yourself with your other arm and leg, but stability should be provided by tensing your midsection.

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Hold each side for 30 seconds before switching.

10. Wall Plank

Admittedly, this plank exercise is far harder than it looks. Get back in a forearm plank position, push your feet against a wall, and hold this position.

Increasing the elevation of your feet will increase the difficulty. If you can perform this exercise for 60 seconds, you’ll have incredible abdominal strength!

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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