5 Planks to Sculpt Your Core for Summer
Plank is a great exercise for the whole body that can really save you a lot of time. You can do it anywhere without any equipment. This exercise is great because it activates the muscles of the entire body, with a special emphasis on the muscles of the stomach, back and hands.
Maybe you did not know, but the bar is one of the most beautiful and effective exercises for your body. Plank is an exercise for the entire body, with a special emphasis on the muscles of the abdomen. It strengthens the stomach, and a solid stomach means a good backbone for the spine, stability and support of the back, neck and shoulders.
With few minutes of activity a day, the plank will help you strengthen the muscles of the stomach, arms, legs, back and shoulders. The plank will improve your body posture, reduce your back pain and reverse the negative effects of your permanent sitting.
Start this exercise today and increase the time each day. You believe that for two weeks you will be able to notice results. Plank has more variants, so in order not to bother, we give you suggestions for several exercises in this position.
5 PLANK VARIATIONS TO BUST WORKOUT BOREDOM
1. PLANKS WITH TOE TAPS
How to do it:
First, you need to start in a tabletop position and extend your legs behind you so you are balancing on your hands and toes and then your shoulders should be directly above your wrists and your feet should be together. Next, you need to keep your core engaged and maintaining a straight line from head to toe. And then swing your right leg to the side and gently tap your toes on the ground and your right leg should be approximately 45 degrees from your left leg. Then you need to bring your right leg back to centre and now perform the movement with the left leg and then repeat these movements at a brisk pace for 30 seconds.
2.JACK PLANKS
How to do it:
You should start whit your hands on the ground and wrists directly below your shoulders and body in a straight line from head to toe and then you need to jump your feet apart like you would do for a jumping jack and keep your knees soft to help absorb the impact. Next, you need to jump your feet back together, landing softly on the balls of your feet and then you need to repeat at a brisk pace for 30 seconds.
3. REACH AROUND THE CLOCK PLANKS
How to do it:
So, you need to begin this exercise by performing a standard high plank, as detailed above and then to keep your body stable. And then you need to not let your hips sag, lift up your right arm and extend it over your head. Next, you need to hold for one second, then extend your arm straight out to the right and hold for one second and then extend your arm straight back towards your feet and hold for one second.
After that, you need to bring your right arm back to the starting position and to repeat movements with the left arm and then continue alternating arms at a brisk pace for 30 seconds.
4. SIDE PLANKS WITH REACH THROUGH
How to do it:
This exercise move begins like a side plank: You need to lie on your right side and then place your right hand firmly on the ground. Next engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes and your feet should be stacked on top of each other.
Next, you need to extend your left arm out from your shoulder so it is straight up in the air and then you need to lower your arm in front of you and bring it below your right hip like you are reaching for something behind you. And remember your shoulders and hips can twist a tiny bit, but your core should be working hard here and then bring your arm back above your body, extended upwards from your shoulder. You need to repeat for 30 seconds, then switch to the left side and perform for 30 seconds. If you want an extra challenge, hold a light dumbbell in your free hand.
5. SPIDERMAN PLANKS
How to do it:
First, you need to start in a standard plank position, palms planted firmly on the ground and then to Maintain a straight line from your shoulders to your heels by engaging your core muscles. Next, your feet should be hip-width apart and then you need to lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible. So, you need to return your right leg back to the ground and repeat on the left side.
Source: Female Fit Body