5 Variations of the Plank and Their Way to a Rock-Hard Core

What’s harder than wood and more flexible than an earthworm?

A plank enthusiast’s core and back muscles! 

The best plank exercises target the core muscles and are highly effective in developing a strong and stable midsection. 

By engaging the abdominal muscles, back muscles, and stabilizers, plank variations provide a comprehensive workout that promotes rock-hard abdominals and improved core strength. 

We will explore five variations of the plank and discuss their unique benefits in building a strong core. Incorporating these variations into your fitness routine can help you achieve your goal of rock-hard abs and enhance overall core stability. 

Let’s delve into the world of plank variations and discover their value in sculpting your abdominal muscles.

High Plank:

The high plank is the basic plank variation that targets the entire core, including the rectus abdominis, transverse abdominis, and obliques. It also engages the muscles of the upper body, such as the shoulders, chest, and arms.

• Start in a push-up position with your hands directly under your shoulders and legs extended behind you.
• Engage your core, keep your body in a straight line, and avoid sagging or raising your hips.
• Hold the position for a designated period, such as 30 seconds to a minute.
• Focus on maintaining proper form and engaging your core throughout the exercise.

Forearm Plank:

The forearm plank variation places more emphasis on the deep core muscles, such as the transverse abdominis. It also reduces stress on the wrists and shoulders compared to the high plank.

• Start in a plank position, but instead of being on your hands, lower yourself onto your forearms with your elbows directly below your shoulders.
• Keep your body in a straight line, engage your core, and avoid sagging or raising your hips.
• Hold the position for a designated period, such as 30 seconds to a minute.
• Focus on maintaining proper form and engaging your core muscles.

Side Plank:

The side plank variation targets the obliques, which are the muscles on the sides of the abdomen, while also engaging the core, hips, and shoulders.

• Lie on your side with your legs extended and stacked on top of each other.
• Prop yourself up on your forearm, with your elbow directly below your shoulder.
• Lift your hips off the ground, forming a straight line from your head to your feet.
• Engage your core and hold the position for a designated period on each side.
• Focus on proper alignment and avoid sinking or lifting your hips.

Reverse Plank:

The reverse plank targets the core muscles, including the rectus abdominis and lower back, while also engaging the shoulders, glutes, and legs.

• Sit on the ground with your legs extended in front of you and your hands placed behind your hips, fingers pointing toward your feet.
• Press through your hands and lift your hips off the ground, creating a straight line from your head to your heels.
• Engage your core and hold the position for a designated period.
• Focus on proper form and avoid letting your hips sag or lifting them too high.

Plank with Leg Lift:

The plank with leg lift variation adds an element of instability, challenging the core muscles and enhancing overall core strength and balance.

• Start in a high plank position.
• Engage your core and lift one leg off the ground, extending it straight behind you.
• Hold the leg lift for a few seconds, maintaining proper form and stability.
• Lower the leg back down and repeat the movement with the other leg.
• Continue alternating leg lifts while keeping your core engaged.

Conclusion:

Incorporating plank variations into your fitness routine can significantly contribute to building rock-hard abdominals and improving overall core strength. The high plank, forearm plank, side plank, reverse plank, and plank with leg lift target different areas of the core while engaging the muscles of the upper body, hips, and shoulders. 

 

Remember to start with proper form, gradually increase the duration or difficulty of the exercises, and focus on engaging your core muscles throughout each variation. By embracing these plank variations and their value in sculpting your abdominal muscles, you can achieve a strong, stable core and showcase those rock-hard abs you desire. 

If you want to add protein and BCAA supplements to your nutrition program, in order to assist your training program, you can always browse through an online pharmacy like [hyperlink]