What is Plank, its Benefits and its Best Variations?

Have you ever done before planks? Plank is a complete body workout which includes your arms, back, shoulders, glutes and hamstrings. It improves your core strength and your body posture.

Let us discuss some variations of planks which you can do easily by your own.

1. Forearm Plank

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This is the basic version of plank. Just hold your forearms on the ground, tight up your abs, head staight, elbows should be as apart as shoulder, feet should be as apart as hips. The hip bridge should not be there, keep your body straight from head to toe. Hold upto 60s.

2. Side Plank

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Just turn your body from normal plank to right and left alternatively keeping your palms on the floor. Don’t forget to tighten your lower abs. Do 3-4 reps. Hold as much as you can.(at least 60s)

3. Twisting Knee Plank

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Twist your lower body fom left to right and vice-versa and bring your knee close to elbow by alternate legs. Do 2-3 reps.

4. Side Plank with hip lift

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This is same as side plank which we have discussed earlier but with more advance feature. Do the side planks and lower down your hips to the ground and lift again.
Do 2-3 reps.

5. Reverse Plank

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Start like in a table top position. Keep your legs straighten in front of you and slowly move your hips up and down. Imagine yourself doing that it is just opposite to the forearm plank. Do 2-3 reps.

Hope you have understood the importance of doing planks and its benefits. If you learn it, you will love it. So what are you waiting for? Want strong abs and core then start doing it now!

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