Plank Variations: Powerful Results at Home or the Gym
Today I wanna talk about planks and why they are so powerful! Below I have named and put together resources for 25 different kinds of plank variations! My suggestion in ramping up your fitness routine is to use the following plank techniques starting off by choosing 5 of the variations and holding them each for 1 set of 15-30 seconds reps. Then adding 10-15 seconds every day.
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25 Plank Variations
Here is a list of planks that you can try today. I have linked the below planks to YouTube videos that show how to do these very well. Finally, I highly recommend following some of these YouTube channels for inspiration and more fitness information. Check these out:
2. Side Plank
6. Elbow Plank
12. Plank to Pike
14. Rocking Plank
15. Knee Plank
17. Single Arm Plank
18. Single Leg Plank
20. Plank Jacks
23. Scorpion Plank
(First off, this one is literally as intense as it sounds. Secondly, it’s amazing! )
24. Bird Dog Plank
25. Plank Climbers
Tips for Form
1. Keep your body in a straight line
2. Avoid sagging or dipping your hips
3. Most importantly, Breathe!!
4. Look a few inches in front of you
5. Rest weight on toes and forearms
Benefits from Plank Variations
To sum it up, I recommend doing planks every day because they provide amazing benefits! You can do them in addition to your workout routine a few days a week also for great results. As a result of doing planks you will see the following happen after doing them over a period of time:
1. Stronger core
2. Reduced back pain
3. Increase flexibility
4. Increased metabolism and burn fat faster
5. Better posture
In conclusion, planks are an amazing quick and easy exercise that provide many benefits. They do not take much time to complete (only a few minutes) and you can do them anywhere!
Now that you have your planks down, are you ready to learn more about nutrition and losing weight? Check out my post, “How I lost 20lbs in just 3 Months Nutrition Guide“.
Let me know what some of your favorite planks are in the comments below.
Angela Hope says
I’ve done lots of planks and variations over the years but there’s some new ones here to try! Thanks!
thegoodthingscomin says
I actually don't think I have ever done a reverse plank! The plank I do all of time that I love because it kicks my butt and i am not sure what it's called…. but basically you plank normally and then lower your elbows to the ground, then come back up and plank normally and repeat that. Lately I can only do about 15, maybe 20 at most without dying. Lol but it works your entire body and you can feel it.