10. Full Plank with Leg Lift – Starting in a full plank position on your hands, keep your hips steady and abs engaged as you lift one leg up, squeezing your glutes on that side. Lay stomach down on the floor with your feet together. Then jump and bring both feet forward and to your right. Keep it straight. Low Side Plank Crunch. By doing the plank every day, you will strengthen your abs, arms, legs, and shoulder muscles. Calorie Calculator: How many calories to lose weight? clear: both;} Oh yeah, and when you sign up, we'll also give you some neat free bonuses like our Paleo for Beginners guide, with 15 extra delicious recipes! If this is hard to picture, then imagine that you’re pushing against the floor, lifting your upper back up. Remember to breathe naturally. Side Plank – Lay on your RIGHT side, stacking your hips and feet. These are also called a low plank and a high plank, respectively. Next, lower back down to a forearm plank, starting with your right side again. It can either be an elbow plank or it can be a regular plank. So for a professional. © 2021 - Fitness Reloaded LLC. Soon, a “regular” plank will seem easy. Then, repeat 2-5x if you can. My goal has always been to help people make exercise a habit. I know that seems … 8. When I was creating Exercise Bliss, the only exercise course targeting lazy people, I knew I had to do things differently. Place your elbows under your shoulders, and lift your body up into a straight plank. The plank exercise mainly strengthens your abs, however, your abs are not the only muscle group that will get a workout. Bring your feet back to starting position and repeat. They seem simple, but like with most exercises, proper form is key for them to be effective. You all must be wondering what’s so amazing about planks. Here's how to do a few different types of planks to get the health benefits. padding: 5px; Hopefully, now you are clearly familiar with sufficient types of plank exercises that you can add gradually to your workout routine. Try this partner workout routine. 5 of the Best Core Exercises That Won't Hurt Your Back, 7 Diastasis Recti Exercises to Heal Your Core and 7 Exercises To Avoid, 8 Exercises to Rebuild Your Core After Pregnancy (Based on Your Recovery Stage), A Fitness Trainer Shares Her Top 5 Butt Exercises That Actually Work, Instant Pot vs. A Plank is an exercise that can be performed with variations, but one thing common in all forms of Plank is trying to pull your belly button inside and keep your body in a straight line-Front Plank- This is a standard plank, as mentioned above, that strengthens the upper and lower body. We’ve rounded up the 10 best and most powerful exercises to do every single day. Traditional arm plank, Traditional one arm plank, Straight plank with leg lift, Sideways plank with a leg lift. The calorie and strength burning rate of plank is very high. Hold for a few breaths, then switch to the other side. Paleo Diet Recipes, Information, and Tips. Hold this position, and then change sides. By Radhika Agrawal 23 May 2019. To master proper form of the good ol’ basic plank, start with the beginner exercises. (In a good way!). We don’t want to just say we worked out. Planks are a great exercise for your core and entire body. How should you incorporate these into your workout? (Read This Next: 6 Core Exercises to Fix Bad Body Posture), Category: FitnessTag: ab exercises bodyweight exercises core workouts. 2. All the core stabilizing of a Plank and all the cardio of a Jumping Jack, the Plank Jack is a great way to involve core in your cardio routine and keep your heart rate up! Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! HD video and images included. 6. Side Plank with Abduction – When you can hold the side plank for 60 seconds, try this variation. These plank exercises will up your game and strengthen your core. 5. Psychological benefits: Exercise itself has several psychological benefits, and planks help in banishing the negative effects of sitting all day in front of a desk, or in awkward postures while lying down on the couch. Continue alternating knees for a total of 20-30 repetitions. Think of pointing and flexing through your feet to move you. Using the standard plank as the midpoint, this exercise involves transitioning from each of the side planks. Start with the first three plank exercises. Then jump and open your legs more than hip width apart. You may have the tendency to slightly raise your hips as you’re twisting—avoid it! 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