Core-Building Plank Variations

It is implausible to believe that the plank could be such an ideal workout – until one has attempted it. Experienced trainers always advocate mastering the plank prior to trying any heavy-weight exercises or attempting extreme sports. The plank aids strengthening key areas like the arm, gluteal muscles, shoulder and core. Although one does not move or lift weights, one has to continually constrict the abs for holding the position – something that majority of the individuals are not able to endure thirty seconds in their foremost endeavour.

Full Plank

• Starting off by trying to balance the body on the toes and elbows while maintaining a straight line.
• Holding the pose for ten to thirty seconds while being as motionless as possible.
• Always bearing in mind that the abs are to be drawn inwards during the pose to prevent the back from curving.
• Among novices or first-timers the body might begin trembling while the exercise is done which is the outcome of weakness in muscles and being un-coordinated. However when the exercise is practiced the quivering would subside and one would be capable of holding the pose for half-a-minute or more.
• In case one feels the back curving then lifting the hips somewhat elevated in the air.

Half Plank

• One starts off by attempting to balance on the knee and elbow region of both sides and the body kept in a straightened line. Holding for ten to thirty seconds.
• For those who are finding it tricky to hold the full plank for below ten seconds could build up to thirty seconds on the half plank and then progress to the full plank exercise.
• Pads for the elbow and knee regions could be used for reducing discomfort.

On mastering the plank one could graduate to the side plank or attempt advanced plank exercises using stability ball.

Side Plank

• Begin with trying to balance on one’s feet as well as elbow and placing foot which is nearest to the ground ahead and keeping the body in a straightened line.
• Holding pose for ten to thirty seconds and repeating on the other side as well.
• There are some variants to this exercise that target muscles of the back and obliques. For instance, stacking the feet over one another for challenging the balance a notch further. One could even put one’s upper positioned hand on the hip for making the balancing simpler. Another taxing variation is to balance on hand as well as feet.

Stability Ball Plank Position

• Begin by placement of elbows on the stability ball, balancing toes as one maintains the body in a straightened line.
• Holding the pose for ten to thirty seconds. Keeping the abs drawn inwards for preventing the back from curving.
• In case one feels the back is arched excessively then getting some assistance for supporting the ball so that it does not budge that much or just doing the normal floor plank and gradually building stamina.

Hand-Toe Stability Ball Variant

• Begin by trying to balance hands to the floor and placing toes on the stability ball when maintaining a straightened line from top to toe.
• Holding the pose for ten to thirty seconds. The exercise could be simplified by using the ankles instead of the toes rested on the ball.
• In case the exercise is tricky to perform then doing the plank more frequently.

Tips for Improving Plank Time

Lengthier the time that one is capable of holding the plank, greater the resilience one’s lower back develops to injuries and more chiselled one’s abs would appear no sooner one burns the flab off them. Here are pointers for lengthier plank time.

• Practicing – Performing planks on numerous instances on a daily basis and try holding the pose for some time longer every instant.
• Employing Body weight exercises – Push-up and pull-up moves would enhance one’s core strength.
• Squats & deadlifts – Those who have gained expertise in such particular lifts face no difficulties doing planks.

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