15 Plank Variations
The plank movement is a great exercise for increasing physical strength. There are many variations of the plank exercise so that anyone of any ability level can do it.
The Centers for Disease Control and Prevention (CDC) says that strengthening the core (abdominal and back muscles) helps prevent back pain and increases endurance (+).
The plank movement is one of the best ways to strengthen the core part of the body.
Plank is a great way to strengthen the abdominal muscles and shape the waist. These days, sports experts suggest that instead of crunches and sit-ups, go for the plank because it puts less pressure on the spine and the thigh flexors.
The plank only takes 30 to 60 seconds, but at the same time it helps to strengthen the back, glutes, hamstrings, arms and shoulders.
You can do the plank movement in different ways. The variety of the plank movement makes it possible for everyone (from beginners to professionals) to perform this movement.
In the continuation of this article, from the health clinic’s fitness department, we mention 15 plank movement models, which are ranked from easy to hard.
1. Plank movement on the knee (beginner)
If you’re new to the sport or it’s been a while since you last exercised, we recommend changing up the plank a bit.
The plank on the knees takes the pressure off the back. Over time, move to the basic plank movement (ie on the forearms).
Lie on your stomach. Forearms on the ground. Elbow just below the shoulder.
Apply pressure to the ground with your forearm. Keep the knees, toes and elbows on the floor and separate the lower body from the floor. Abdominal muscles are tight. Keep the neck straight (do not look up or down).
Fully engage the gluteal muscles. Stay in this position for 30 seconds (or as long as you can).
Potting feet: It is not mandatory to use a yoga mat, but it is better to put something wide under the knees and elbows.
2. Plank on knees with straight hands (beginner)
This method is one step more advanced than the previous movement and requires more physical strength, but it is still easier than the original plank.
Lie on your stomach. Hands under the shoulders and palms on the floor.
With hand pressure, lift the torso off the ground and straighten the arms. The knee should be slightly bent and touch the ground. It is better that the wrist is parallel to the shoulder. Contract the abdominal muscles and do not look up or down (straight neck).
Stay in this position for 30 seconds or more.
3. Plank on the forearm
If you feel like you’re ready for the real plank, this is you and this is the arena.
Lie on the floor and place the forearms directly under the shoulders.
Slowly lift your torso off the floor. To get up, push into the ground with your forearms and knees. Contract the abdominal muscles as you stand up. Keep the neck and spine straight.
Put the weight of the body from the knees to the toes so that the body becomes a straight line.
Stay in this position for 20 to 30 seconds. Gradually increase the duration of the movement to 1 minute or more. The longest plank record in the Guinness book is 9 and a half hours!
Pitcher’s Foot: Look at the mat (approximately a foot in front of you) while performing the movement so that the neck is in a straight position.
4. Plank with straight hands (full plank)
As your body strength increases, move on to the full plank.
First, sit on all fours. Hands under the shoulders and knees slightly behind the hips.
Apply pressure to the floor with your hands and lift one knee off the floor at a time. Keep the legs straight so that they are in a straight line from the heel to the head. In this position, the body is seen similar to the standing position of Swedish swimming. Arms and shoulders parallel, leg muscles firm and firm, feet shoulder width apart and abdominal muscles contracted.
Stay in this position for 30 seconds or more.
5. From the plank on the forearm to the full plank
The plank on the forearm that we explained. Now, if you go back and forth between these two methods (i.e. forearm plank and full plank), you will improve better.
Get into a plank position on your forearms.
Raise the forearms one by one to enter the full plank position. Go forward slowly.
Slowly bend the arms to return to the plank position on the forearms.
Repeat the same thing for 2-3 sets, 30 seconds each. Gradually increase the speed.
Pitcher’s foot: engage the abdominal muscles so that the hips move as little as possible when changing the position.
6. Plank movement from the side on the forearm
The side plank is a great way to strengthen the side muscles of the lower back and thigh adductors.
Lie on your side. Legs almost straight, hips, knees and ankles together. The elbow should be under the shoulder. Keep the forearm straight. Raise the other forearm straight up in the air. If it is difficult for you, keep the forearm next to the body.
Lift the torso off the floor with the pressure of the hands and forearms. Abdominal muscles tight, hips high, legs perfectly straight.
Stay in this position for 20 to 30 seconds and then try the other side.
Potting Feet: To make it easier, keep your knees on the floor. Bend the knee and move the ankle back so that there is no pressure on the knee.
Gradually make the movement harder. For example, keep your arms straight or raise and lower your hips.
7. Walking with a plank
Walking sideways along with the plank helps to strengthen the abdominal muscles and the muscles of the upper and lower half of the body. These muscles include the doli muscle, gluteal muscle, quadriceps, hamstrings, and back muscles.
Get into a full plank position. Hands under the shoulders. Contract the abdominal and hip muscles so that the body does not get hurt.
Turn to the side and simultaneously move the right arm and leg to the right.
Move the left arm and leg inward and return to the plank position.
In each set, move five steps to the right and five steps to the left. Repeat the same movement for 3 to 5 sets.
Pitcher’s Foot: Don’t rush to do this move. Give yourself time to learn the full range of motion and target the muscles correctly. Contract the abdominal muscles while performing the movement.
8. Plank movement with hitting the shoulder
In this movement, several muscles are involved. including: thigh adductor muscles, abdominal muscles, gluteal muscles, hamstrings and quadriceps.
This movement is harder than plank with straight hands.
Get into a plank position with your hands straight. If necessary, open your legs more to maintain your balance.
Contract the abdominal muscles. Tap the left shoulder with the right hand. Then put the right hand on the ground again.
Tap the right shoulder with the left hand.
Repeat this movement with both hands for 20 to 30 seconds.
Do not move your hips or shoulders while performing the movement. At its best, the body lies in a straight line.
Pitcher’s Foot: If this movement is difficult for you, get down on your knees (in a plank position on your knees with your hands straight) and spread your legs apart for balance. The closer the legs are, the harder it is to move.
9. Reverse Plank
In the reverse plank movement, the entire body is engaged and various muscles are targeted, including the glutes, abs, hamstrings, sides, triceps, and shoulders. In this position, instead of lying on your stomach, you sleep on your back with your stomach facing the ceiling.
Sit on the floor and stretch your legs. Hands behind the head, fingers facing the feet.
Apply pressure to the muscles of the buttocks, abdomen and arms and lift the hips off the floor. Move the shoulders back as far as possible (behind the ears). Do not pull the pelvis inwards.
Stay in this position for 20 to 30 seconds or more.
Potter’s feet: Elevating the feet makes it harder. Once you’re in a reverse plank position, bend your hips and lift your right leg up toward the ceiling. Keep the hips still and contract the upper half of the body. Keeping the balance, put the right foot down and lift the left foot.
It is better to put your hand on a higher surface, like a step or a bench. This will make your work easier.
10. Spiderman plank (knee to elbow)
This movement involves the muscles of the side, abdomen and lower half of the body.
Get into a full plank position.
Bring the right knee close to the left elbow. Then return to the starting position.
Exhale on the go and take a deep breath on the return.
Repeat this movement 8 to 12 times with each knee. Over time, increase the number of movements on each side to 20.
Potter’s Foot: Don’t put pressure on yourself. The most important thing is to do the movement correctly, principled and with complete control. Keep the hips above the ground level and do not swing it from side to side.
11. knee to elbow plank movement
In this movement, the side muscles are involved again.
Get into a full plank position.
Lift one leg and bring the knee to the opposite elbow.
Return to the initial state. While performing this movement, contract the abdominal and hip muscles.
Do this movement for 20 to 30 seconds in two or more sets.
Potter’s foot: keep the spine and pelvis as straight as possible.
12. Plank movement with rowing
This movement involves the muscles of the upper body, abdomen and lower body.
Pick up two dumbbells (if you’re new, start with a light weight).
Lift a dumbbell with each hand and come into a full plank position.
With the right hand, bring the dumbbell close to the side or hip. This movement is similar to rowing.
Return to the initial state.
Repeat this movement with the other hand.
Repeat this movement for two to three sets (8 to 12 times each).
Fawzett Kose Curry: Contract your abdominal muscles as you perform the movement to maintain control over the dumbbell row. If your body shakes or sways when lifting dumbbells, choose a lighter weight. You can do this movement without weights. If the opposite leg lifts off the ground during the movement, use a lighter weight and contract the gluteal muscles.
13. Mountaineer Plank movement
The climber’s move engages the entire body and is great for getting the heart rate up. While performing this movement, pay attention to the position of the wrist, arm and shoulder.
Get into a full plank position.
Keep your hands a little wider than shoulder width apart and maintain balance with the help of your upper body and hips.
Contract the abdominal muscles. Lift the right leg off the ground and bring the right knee close to the chest. Do not move your hips or shoulders. Return to the starting position and repeat the same movement with the left knee.
Continue this movement for 20 to 30 seconds.
Pitcher’s Foot: After you get used to the movement, pick up the pace. The faster you work, the higher the heart rate.
14. Planck movement of the propeller
Butterfly plank raises the heart rate.
Get into a plank position on your forearms.
Spread your legs wider than hip-width apart.
Open and close the legs quickly.
Try to do 2 or 3 sets of this movement (30 seconds or more each time).
Pitcher’s foot: Do not raise or lower your hips while performing the movement.
15. Plank on the Swiss ball
This movement is great for increasing the strength and balance of the body, but it is one of the advanced movements. So be careful when doing this exercise.
In full plank position, place your foot on the exercise ball. The farther the ball is from the head, the harder it is to move. Tightening the abdominal muscles helps maintain balance.
Slowly move your hips up. Pull the knee into the body and move the ball forward with the foot. Do not lower your hips or hunch while performing the movement.
Extend the legs, pull the ball back again and return to the starting position. During the execution of the movement, the shoulder is placed in front of the wrist.
Since this movement is difficult and complicated, it is only possible to do it two or three times. Over time, physical strength will increase and you can increase the number of movements.
Pitcher’s Foot: The farther you hit the ball, the harder the movement and the more pressure on the abdominal muscles. To start, move with your abs (not your hip flexors).
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