6 PLANK VARIATIONS FOR A FLATTER STOMACH

| October 18, 2023 | Bodybuilding and Fitness Nutrition | No Comments

A strong and toned core not only enhances your physical appearance but also improves your overall stability and posture. Planks are an excellent exercise for targeting your abdominal muscles, and by incorporating variations into your routine, you can take your core workout to the next level.

In this article, we will explore six dynamic plank variations that will help you achieve a flatter stomach and a stronger core.

Classic Plank

  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.
  • Try to resist as long as possible.

Plank with Hip Twist

  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line.
  • Contract your abdominal muscles and glutes (the muscles that make up the buttocks) and turn your hips to the side trying to get closer to the ground. Then return to the starting position.
  • Make the turn to the other side and return to the starting position. This is a repeat.
  • Do 12 repetitions.

Elbow-knee Side Plank

  • Sit in a side plank position. With the forearm resting on the floor.
  • Then bring the elbow, of the arm you do not support, to the knee. Then, stretch that arm above your head and leg. That’s a repeat.
  • Do 15 repetitions on each side.

Dog-bird Plank

  • Start in a table position (on all fours).
  • Looking at the ground with his neck in a neutral position, he extends his right leg behind him and his left arm in front (both should be parallel to the ground).
  • Hold the position for a few seconds and return to the initial position.
  • Do the movement with the opposite leg and arm.
  • Do 12 repetitions on each side.

High Plank

  • Lie on the floor, face down.
  • Elevate yourself, supporting yourself on the ground with the tips of your feet and your hands.
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.
  • Try to resist as long as possible.

Reverse Plank

  • Start sitting with your legs extended, your back slightly bent and your arms stretched out, with your palms on the floor and your fingertips facing your butt.
  • Inhale and, using your core, lift yourself off the ground so that your body forms a straight line from head to toe. Let your head fall back so that your neck is in line with your spine. Hold this position.
  • Start with increments of 10 to 15 seconds and maintain as long as you are able to maintain proper form.