5 dynamic plank variations that are best for your core
Try these variations
Having a strong core is necessary for everyone and to achieve this goal, there is nothing better than plank exercises. From HIIT to Yoga, the plank is part of all forms of physical activities. The reason being, it is one of the most effective bodyweight exercises that shows results in less time, if done correctly. By performing this one exercise, you can train your core, shoulders and legs muscles altogether. However, staying in a plank pose is not easy as it requires great strength and can only be mastered by making rigorous efforts. But if you have mastered this skill and want to challenge your body further, try different variations of the plank. Here are a few plank exercises that you must include in your workout routine for strong, defined, and supportive core muscles.
Side plank hip lift
Step 1: Start with coming to the side plank position with your right forearm, leg and hip resting on the ground. Your legs should be tucked one above the other and make sure your body is in a straight line.
Step 2: Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Only your right forearm and feet should be resting on the ground.
Step 3: Lower your hips towards the floor, but do not let them touch the ground.
Step 4: Pause and again lift it up. Do 5-10 repetitions and then change the side.
High plank shoulder taps
Step 1: Start with coming on all fours. Now lift your knees, straighten your legs to bring your body to full extension. Your feet should be shoulder-width apart and palms directly under your shoulders.
Step 2: Lift your left hand and tap your right shoulder. While doing so, balance your body on your right hand and feet.
Step 3: Bring the right hand back to the starting position and tap your left shoulder with your right hand to complete one repetition. Try to keep the rest of your body still while tapping your shoulders.
Step 4: Perform 10-15 repetitions of this exercise.
Low plank twist
Step 1: Start with a forearm plank, your elbows should be under your shoulders and feet hip-width apart. Engage quads, glutes, and core muscles and make sure your body forms a straight line from head to feet.
Step 2: Keep your upper body still and twist your hips to the left (drop it to the left side). Remember that your hips should not touch the ground.
Step 3: Return to the starting position and then twist to the right side.
Step 4: Again come back to the starting position to complete one repetition. Do 5-10 repetitions of this exercise.
Side plank with leg lift
Step 1: Lie on your right side and position yourself on your right forearm and right foot.
Step 2: Lift your hips in the air to form a straight line from shoulders to ankles.
Step 3: While keeping your torso stable, lift your left leg without bending your knee.
Step 4: Take your left leg up (1 foot) then bring it back to the starting point. Do not drop your hip while performing the exercise. Do 5 repetitions of this exercise and then change the side.
Side plank taps
Step 1: Start with coming to the side plank position. Lie on your right side and position yourself on your right elbow and side of your foot.
Step 2: Lift your hips in the air so that from shoulders to ankles your body is in a straight line.
Step 3: Keeping your torso stable, lift your left leg without bending your knees.
Step 4: Now, tap with your left foot first in the front than at the back. Keep your legs straight all the time and do not slam your foot. Just tap it smoothly.