How Many Ways Can You Plank? Planking Variations
Modified Forearm Plank (Pictured Above)
Get down on the floor on your hands and knees, hands underneath your shoulders. Feet about the same width apart as your hands. Your hips should be straight, and your body should form a straight line from head to knees. Lower yourself to your elbows, resting your forearms flat on the floor.
Sit on the floor with your hands several inches behind your hips and your fingers pointing forward (towards your butt). Bend your knees and place your feet on the floor. Lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor. Next, straighten your legs one at a time without losing the height of your hips. Without compressing the back of your neck, slowly drop your head back. Try to hold for 30 seconds.
Near a wall, get down on your hands and knees. Keep your arms straight. Place the bottoms of your feet on the wall so that you are parallel to the floor. Keeping your core tight, support your body weight with your arms.
Reverse Plank Bridge
This one will definitely get the glutes engaged as well as the triceps. Start seated with your hands behind you with your fingers pointed away. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep.
Start with hands underneath your shoulders. Feet about the same width apart as your hands. Lift one leg and the opposite arm (arm about 45 degrees). Hold. User proper form! Your hips should be straight, not flexed or extended, and your low back should be in neutral.
Star Side Plank
Start by lying on your side on the floor with your arm bent and weight the forearm. One foot should be crossed over the other to keep your self stabilized. Slowly push your hip upwards, using your abs. You should be resting on your forearm, but controlling your balance by keeping your abdominal muscles tight. Point your other arm towards the ceiling. At the same time, lift your top leg upwards, creating a star formation.
Plank with Stability Ball
Get into plank position by supporting your body weight with your chest and forearms on the ball and your toes on the floor. Lift your chest off the ball so your upper body weight is supported by your forearms. Keep your abs contracted and your back straight.
Decline Plank with Stability or Swiss Ball
Place your feet on top of a Stability Ball or Swiss Ball. Extend your body out onto your forearms into full plank position, contracting abs and keeping your back straight.
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